running and quads...

[jazzysingh]

Everytime I run my quads tighten up. (a lot)

I ran 60 mins at a very steady pace on monday and 60 mins today.

I had the same issue last time and same again this time.

To be honest, I usually run 30 mins and have no probs. Is this why?

I stretch out each time afterwards, do I need to stretch out further beforehand....?

Thanks...

[Kuma]

Do you warm up at all beforehand?

[Bigmikey]

Whats your hydration like? How much water are you drinking a day? I'm thinking if you warm up before hand an force hydration you should see a decrease in the problem...

[jazzysingh]

basically, my warm consists of walking to the gym, about 1 mile and then some light stretches b4 running, and i HAVE to stretch a lot afterwards to ease the pain.

to be honest, i drink lots of water, minimum 2 litres throughout the day. and probably a litre while i run ha!

[Kuma]

I'd try maybe a longer warm-up with some dynamic exercises thrown in. Try maybe a light jog to the gym, then once you're there things like jumping jacks, butt kickers, and the like. Once you're warmed up, a light stretch should get you ready.

[jazzysingh]

my next 60 mins run wont be til wednesday - so i'll try then! :D thanks

[Fish Of Doom]

how about working separately on your quad flexibility, instead of just stretching to warm up and cool down?

[holyheadjch]

When you say you drink water, do you mean literally, water? Hydration is about more than H2O; you might be running low on sodium and the muscle tightness you've described could be an early warning for Hyponatremia

[jazzysingh]

how about working separately on your quad flexibility, instead of just stretching to warm up and cool down?

do u mean like general flexibility in my quads? Cos to be fair I don't think I have a 'general tightness' in my quads, just after a long-ish run. No problems with quads other than after running more than say I would normally, if that makes any sense?

When you say you drink water, do you mean literally, water?

erm, pretty much. :confused:

Hydration is about more than H2O; you might be running low on sodium and the muscle tightness you've described could be an early warning for Hyponatremia

I will look into Hyponatremia, don't think i've heard that term before. I am hoping google will be my friend!

[Socrastein]

Try foam rolling your rectus femoris for 5-10 minutes every day. Make sure you're mobilizing it beforehand (same as static position, just ease in and out of the stretch about 10 times without holding it) and stretching it (http://sphotos.ak.fbcdn.net/hphotos-ak-snc3/hs460.snc3/26308_384543072262_643677262_4087271_5634346_n.jpg ) afterwards every time.

The RF is often the culprit with these types of things.

[Fish Of Doom]

do u mean like general flexibility in my quads? Cos to be fair I don't think I have a 'general tightness' in my quads, just after a long-ish run. No problems with quads other than after running more than say I would normally, if that makes any sense?

http://www.mushinkankendo.com/seiza_seq.jpg

can you do this?

if not, you have tightness in your quads, if not, disregard :)

[jazzysingh]

http://www.mushinkankendo.com/seiza_seq.jpg

can you do this?

if not, you have tightness in your quads, if not, disregard :)

i can do that and lay back on the floor in that position quite easily too

[Mitch]

Has anyone looked at your running action?

Do you get the same thing if you run outdoors? On grass?

Do you get the same thing if you vary your pace?

mitch

[jazzysingh]

Has anyone looked at your running action

nope.

Do you get the same thing if you run outdoors? On grass?

i haven't ran outdoors in yrs. when i did it was road running, never grass.


Do you get the same thing if you vary your pace?

i dunno really, usually just run at a steady pace. not usually fast & slow. just flat pace. 9.5 - 10 on the treadmill (kms).