Sunday Q and A: Marathon Leg Pain
/Question of the week:
Last year during marathon training, when I ran more than 15 miles, my legs would begin to have a lot of pain. Is there anything I can try to help lessen my leg pain when running high miles?
As far as the leg pain goes, I’m going to answer this question specifically about training and the muscles themselves. Hopefully it’s not the joints causing pain and I especially hope it’s not generated from nerve structures. Without seeing an individual’s running technique or knowing anything about their training history, some things I expect to help would include:
1. Strength training the quads, hamstrings, calves, and gluteals. A period of higher reps with light to moderate resistance and a period of lower reps against a high resistance are both useful. Performing higher reps against a moderate resistance to the point of failure can be very helpful in improving the resilience of a beginner or intermediate marathoner’s muscles. Hammer the quads with lunges, the hamstrings with dead lifts, and the calves with bent and straight knee calf raises. Performing enough reps to cause failure can promote great changes.
2. Self-massage the quads, hamstrings, calves and gluteals. A supple muscle is better at absorbing loads. This also helps relax the more irritable areas in the muscle that some people call “knots” or trigger points. In my personal experience, it prevents cramping that is associated with fatigue. Rolling with a foam roller, tennis ball, lacrosse ball and a massage stick are all common and useful depending on the location.
3. Address any running technique issues. Over-striding, for instance, can kill your quads early. It is also common for newer runners to lack the understanding of how their bodies should absorb impact. A few (4-8) strides of 25-50 yards in your bare feet one to two times weekly can help most runners gain a little insight into proper force absorption. Grass and turf are nice for this. You shouldn’t sound like a herd of cattle when your foot hits the ground. Speedwork can improve running technique as well, so….
4. Increase your speedwork. For a beginning marathoner, one speed workout per week is sufficient. Part of the leg discomfort may simply be from the byproducts of rapid glycogen breakdown in the muscle. The best way to become used to cleaning up those byproducts is to train at a higher speed on a frequent basis. That means you should purposely make the muscles hurt in short, hard runs so they find the pace of a longer run easier to sustain.
5. Continue to emphasize longer runs every one to two weeks. If you have a three-month training block before the marathon, that’s at least six critical long runs, maybe even up to twelve. There is a huge and important adaptation time that must be considered when you are planning to run longer distances.
6. Don’t go out too hard. Better to start slow and prevent your body from quickly depleting the stored glycogen sugars. If you feel well at mile 12 and you are going 15 miles, then by all means pick it up a bit at that point. Make note of what you felt like throughout and adjust the pace accordingly in the next run. Long runs are all about aerobic base training, not speed or pace records, so there’s no shame in going super slow and even walking frequently to keep the stress lower.
7. Eat during the long runs. If you only have a few years of running experience, it is unlikely that you are burning your energy stores at the most efficient rate no matter your pace. So your best option is to eat during the longer training runs to insure a constant supply of energy. Even consuming 50 calories an hour can help tremendously, though you should experiment with taking in more, as long as your stomach tolerates it. Most people can consume at least 100 calories in an hour without distress if they are moving at a pace that is hard but sustainable for at least 90 minutes. Some do better with liquid calories, some with solids. Some people can only eat unprocessed foods while others can eat sugary gels until the cows come home. Experiment in training, not on race day. And start eating early in the run, by 30 minutes.
Let me know if you have any training and injury questions at derek@mountainridgept.com.
