If heavy legs make jogging and running tedious, then you've come to the right place. We tell you what you can do against tired legs and why they occur in the first place.
You are just 10 steps into your run. Today you have set yourself a lot of goals, the run should be longer than usual.
But after just a few steps you realize that something is preventing you from taking off. To be more precise, it's your legs, which suddenly feel really heavy and somehow even leaden.
You feel like your legs weigh twice what they normally do.
The good news is that it's not a bad thing. This phenomenon is familiar to anyone who goes running regularly. Some days the feet and calves feel much heavier than other days.
Since I know this problem all too well, today I want to help you get rid of heavy legs while jogging. But let's start from the beginning and see how it happens in the first place.
Table of contents
Why do I have heavy legs when jogging?
Beginners to running in particular will know this problem only too well. Once you've finally overcome your inner obstacle and set off on a run, the next challenge awaits: your feet suddenly feel heavy and tired.
It's not that your legs suddenly weigh more than usual now. Everything is the same as always. Only the feeling is different.
There are two good reasons for this: Oxygen and muscles.
In order for our muscles to be nice and warm and for us to be able to really sprint away while jogging, they need a lot of energy. Only when the muscles get enough oxygen can they work undisturbed.
They need oxygen to break down energy stores such as glycogen or fat into glucose. This is where they get their energy.
This happens all day long without us noticing. But when you set off on a run, it puts a lot of strain on the muscles. As a beginner, the muscles are not used to this.
Now it can happen that a lack of oxygen occurs in the muscle. This creates lactic acid in the muscle and the legs feel heavy.
Lack of exercise, weak connective tissue, nicotine or alcohol also contribute to our legs feeling heavy when we jog. Another reason for legs that feel heavy even without running is being overweight or Water in the legs.
You start unathletic people running right through!
When do heavy legs occur during running?
This lack of oxygen in the muscle has several reasons. Which one it is in your case, you have to find out yourself. Very often it is a mixture of several factors.
You get heavy legs while jogging because you're
- start too fast. Faster than your training condition allows,
- have not eaten anything and your body has no energy,
- have drunk too little,
- you have not warmed up and your muscles are poorly supplied with blood,
- you did not take enough care of your body and did not plan for rest breaks
- run at very high temperatures.
You see: there are really many reasons why you have tired legs while running.
Very often it's also because you've been sitting all day and then you go for a run in the evening. When you sit a lot, your feet and legs get tired.
What can I do about heavy legs while running?
So: The reason is found. It is most likely a lack of oxygen in the muscles. But fortunately, there are good things you can do about it. Here are tips to keep in mind for your next run, so you can feel better.
1. stretch your legs slightly
Warm up a little before you start jogging. It doesn't matter how long or how far you run, even if it's just a short run.
You can do this by standing, pulling your legs to your chest or kneading your calves. Anything that stimulates blood circulation is good for you.
Don't overdo it when stretching, though.
When we warm up, the muscles are better supplied with blood and oxygen.
Look here: "Here's what you need to know about stretching before running!“
2. start walking
If you are a total beginner in running, then it is mega exhausting for your body. For your legs, too, of course. They are not used to having to "work" so much.
That's why you should start walking far to prepare your body for running. In the beginning, try to walk at least 40 minutes - better 60 minutes - every other day. But not like a slow Sunday walk, but briskly.
3. walk slowly
I know the urge to want to get going quickly. But don't do that. It doesn't do anyone any good. And certainly not your legs.
Take it easy and run in slowly. The pace can be slower than during a walk. This prepares your muscles for jogging.
4. adjust the route
Sometimes it's better, sometimes worse. It doesn't matter. It doesn't matter how far or how fast you went. No one but yourself knows :)
Just accept it and don't get angry about it. I also have days when I just manage 4 km.
By the way, try a little variety. Always walking down the same street quickly becomes boring. If there's nothing new to see or discover, your legs may start to feel heavy.
With these tips, you'll finally learn to run faster!
5. wear compression stockings
The effect is not scientifically proven, but nevertheless the tight-fitting stockings can make your legs feel lighter. I wear them even on hot days and feel that it is better.
And if not: Never mind. Then at least the placebo effect works :)
Look here: "How useful are compression socks when running?“
6. time out! If you have heavy legs when jogging
I have tired legs especially when I have done leg exercises two to three days before running. The slight muscle soreness is then still noticeable and makes the legs heavy.
So if you went hiking two days ago, went on a long bike ride, or otherwise put a lot of strain on your legs, you shouldn't go running today.
A light walk is fine. But running will make your legs heavy.
7. massage or shower afterwards
Whether your legs feel heavy after a jog or not, treat them to something. And that means a light massage or an alternating shower.
All this stimulates blood circulation and makes the muscles loose, powerful and soft.
By the way, a fascia roller is also very wonderful. With it you can loosen the muscles and fascia. It feels really good! Absolutely recommended for beginners and advanced runners. Look here: "12 fascia roller exercises that release adhesions“
Often we have heavy legs from running because we didn't treat them properly after the last run.
8. take a deep breath in and out
Your muscles need oxygen. Give them your load of fresh air! Take a deep breath in through your nose and out through your mouth about 10 minutes before you run.
Really deep down to the belly. If you start with relaxed warm-up exercises afterwards, you'll quickly notice a difference.
9. never go running hungry
If you're hungry, you don't have power. You should never go running on an empty stomach. Try a banana or a piece of apple with peanut butter. This gives you and the muscles energy before the jog.
A large meal should be about 2-3 hours ago. A full stomach makes jogging really difficult. Tired legs are still the smallest problem. :)
Drink enough water or unsweetened juices throughout the day. This stimulates the metabolism and makes you more energetic. By the way, nettle tea helps to remove excess water in the legs.
Overall, you should eat very healthy. Whether you plan to run or not. Include plenty of vegetables and fruits in your diet. Draining foods such as asparagus or pineapple stimulate tired legs.
Eat this before your workout and get extra power!
10. elevate legs
Have your calves been feeling heavy all day and you have a run planned for the evening? Then elevate your legs.
The heavy feeling will quickly disappear and the run in the evening will be much easier. After your run, you can put your legs up again. It's a relief - especially if you put a cooling sports gel on them beforehand.
11. buy other running shoes
Your shoes can also be to blame for making your legs feel heavy when you jog. If they're too big, too small, or just don't fit perfectly, it can interfere with blood flow.
That's why you should never buy running shoes in the morning. Because of walking and sitting during the day, our feet change. They become a little bigger than after getting up.
If you've been annoyed by heavy legs while jogging for a while, make sure you buy lightweight shoes. There are really big differences in the weight per shoe.
Why do tired legs occur mainly in summer?
Whether you have heavy legs while jogging or in everyday life, the phenomenon increases significantly in the summer. The main cause is the high temperature, which causes the veins to dilate. Our body reacts to the temperatures with stronger blood circulation - on very hot days the blood accumulates in the legs.
That's why you shouldn't go running on very hot days. Especially not as a beginner. Use rainy days or the early morning hours to go for a run.
But then make sure you drink plenty of fluids. On hot days, the body loses a lot of fluid even without a run. This makes the blood more viscous and slows down the blood flow. And as if that weren't enough, the heat increases gravity, making it harder for blood to flow back to the heart.
When do I need to see a doctor?
You have planned sufficient regeneration and stick to running breaks, but still have the feeling of leaden feet? If the symptoms occur not only during running, but also in everyday life, then have a blood test done to be on the safe side.
Sometimes a deficiency of minerals is responsible for tired legs. Especially iron, magnesium and calcium deficiency can show through this symptom.
If the feeling of heaviness is accompanied by additional cramps, then do not hesitate to have this clarified by a doctor.
Our conclusion
If heavy legs make jogging and running difficult for you, you should start looking for the reason. With a very high probability it is muscular. But also the shoes or wrong diet can contribute to it.
In any case, you should say goodbye to the idea that you can deliver the same performance every day. Sometimes it's better and sometimes it's worse - that's perfectly okay.
All the best for your next run!
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