In 2010, there were more than 12 million road race finishers in the United States, compared to about 5 million in 1990, according to Running USA. People run for many different reasons: endurance, health, a reduction in body weight or competition. Regardless of your reason for running, you may sometimes feel muscular fatigue upon completion of a workout. Running can be challenging for your body; recover tired legs with stretching, rest, proper nutrition and hydration.
Stretching Recommendations
During a run, your leg muscles repeatedly contract and relax to propel your body forward. Stretch those muscles in order to maintain good range of motion in your joints and relax tired legs. Perform a stretch for each major leg muscle group: quadriceps, hamstrings and calves. Hold each stretch for 15 to 30 seconds without bouncing. You can repeat each stretch one to three times. Stretch just to the point that you feel a pull in the muscle. If it is painful, you are over-stretching.
Rest/Active Recovery
Build rest and recovery time into your running program. You can take a break from exercise for a full day, or you can do another activity at a lower intensity for active recovery. Cycling, walking or swimming can help you maintain endurance but also give the muscles used in running a small break. Rest and recovery is essential for sport performance, according to the National Strength and Conditioning Association. If you do not rest, your leg muscles will constantly break down, decreasing your performance and increasing your risk of injury.
Hydration and Electrolytes
Due to the high intensity of running, you sweat out water and electrolytes during your workout. Mild dehydration and electrolyte imbalance can lead to tired legs. It is important to drink before, during and after your run to prevent dehydration and aid in muscle recovery. Water is your first choice for fluid replenishment. Incorporate a sports drink that has electrolytes in it if you exercise for an hour or more, sweat a lot or are exercising in warm temperatures. If you are thirsty, you are already slightly dehydrated, and your legs will fatigue more quickly.
Nutrition
After your run, eat or drink something that has carbohydrates and proteins in it. Your body uses stored carbohydrates, or glycogen, during a workout, and you need to replace this. You also break down your muscle tissue, and protein is necessary for recovery of leg muscles. A ration of 4:1 of grams of carbohydrates to grams of protein is recommended, according to Dr. Edmund Burke for the Washington Running Report. Drink one of the many recovery drinks available, or drink something as simple as chocolate milk.
References
- "Essentials of Strength and Conditioning"; National Strength and Conditioning Association"; 2008
- Vanderbilt University: The Benefits of Running
- "Nancy Clark's Sports Nutrition Guidebook"; Nancy Clark, MS, RD; 2008
- Washington Running Report; Muscle Recovery; Dr. Edmund Burke
- Running USA: Statistics
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