Slowing down not because you’re out of breath but because your legs can’t go anymore? There are a number of reasons why your legs can’t keep up with your cardio. As your hit 40 this increasing becomes a problem and can easily be addressed. Jenny Hadfield has some points to try alleviate the tired legs and get you back on the run hitting new PBs.
1 Run less often and with higher quality
Jenny recommends only running 3-4 times a week but having a higher quality run. Split your days between speed workouts, tempo runs, long runs and easy runs.
2 Train with the flow of your life
We are not impermeable and we get tired. When this happens easy days feel moderate and even though our cardio is normal our legs are fatigued and can’t cope, this delays recovery. Rather than sticking to a regime like super glue, listen to your body, if you are exhausted train at a slower pace so you can run your hard days harder when you are healthy again.
3 Mix up your training efforts
“Mix up your running efforts to include truly easy, moderate, and hard effort workouts to focus on all the ingredients for a strong performance. Also remember, the harder the effort, the shorter the workout. A little fast running goes a long way in improving your speed and performance. If you’re looking to get in a lot of miles, get in a lot of miles. But if you’re looking to run faster and without chronic leg fatigue, train by quality and get in a short, hard effort. It’s less about the volume and more about the quality.”
4 Race and fuel yourself wisely
It is important to keep your racing schedule in check. Not racing too frequently or including an off season. If a recovery season is not included we can end up fatigued, burnt out and unable to perform at our best. Nutrition and fuelling also play an important part in keeping you fit and strong. Make sure you are taking in enough calories because without them tired legs will follow.
Jenny says if your legs are fatigued and aren’t keeping up with your cardiovascular system it may be a sign that something in your regimen is out of balance. Take a look at the big picture, evaluate the flow of your running life, and make a few modifications to ensure your legs are recovering. Nine times out of 10 this is plenty to have a positive effect on your running performance.
To read the full article written by Jenny Hadfield for Runners World click here.