Well here is the deal. I used to run everyday then I got into college and it has kind of slowed down. I am trying to get myself back into running but when I do run now I have this increadible burning feeling in my right calf and knee and in both quad muscles. There is some in my left calf but the right side is considerably worse. I know that I should lengthen my stride and it would help but i cant seem to get my legs to do that because they are so stiff. I have never had this problem before, I am trying extra stretching but does anyone have any suggestions to help with this. Any stretches that I may not konw of that will reduce the burning and tightness. Any suggestions would be helpful (its hard enough to get my butt up in the morning to run, now its even harder lol)
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The burning would lead me to believe there is something chemical going on like lactic acid.
"Lactic acid buildup (technically called acidosis) can cause burning pain,
especially in untrained muscles. Lactic acid accumulation can lead to
muscle exhaustion withing seconds if the blood cannot clear it away. A
strategy for dealing with lactic acid buildup is to relax the muscles at
every opportunity, so that the circulating blood can carry the lactic acid
away and bring oxygen to support aerobic metabolism. ...much of the lactic
acid is routed to the liver, where it is converted to glucose. A little
lactic acid remains in muscle tissue, where it is completely oxidized when
the oxygen supply is once again sufficient." Understanding Nutrition, 5th
ed., Whitney, Hamilton, Rolfes., West Pub. Comp. 1990, pg402- 403.
According to an author for the New York Times, Lactic acid is actually a fuel, not a caustic waste product. Muscles make it deliberately [all day long, resynthesized by the liver], producing it from glucose, and they burn it to obtain energy.
The article continues to say that intense training will allow your body to become accustomed to the lactic acid and absorb it more efficiently.
Scientists now say that lactic acid will be gone after an hour of exercise and that within 48 hours you can not complain that your legs hurt due to lactic acid buildup. Talking with an athletic trainer he told me that lactic acid will accompany anaerobic exercise, where the body does not get enough oxygen to the muscles. Anaerobic threshold levels are around 80-90% of your maximum heart rate. And we all know that aerobic exercise allows for a more efficient form of energy.
Too much of anything is not a good thing, right? High levels of lactic acid can really cause you to burn out when it matters. Go on long distance runs and build up your endurance. Doing so will help your aerobic capacity, allowing more oxygen to the muscles, while allowing your heart and lungs to work more efficiently. Going on runs around your maximum heart rate for no more than a half hour will surly improve your thresholds. But, like always, remember that, Good things come slow especially in distance running.
"Lactic acid buildup (technically called acidosis) can cause burning pain,
especially in untrained muscles. Lactic acid accumulation can lead to
muscle exhaustion withing seconds if the blood cannot clear it away. A
strategy for dealing with lactic acid buildup is to relax the muscles at
every opportunity, so that the circulating blood can carry the lactic acid
away and bring oxygen to support aerobic metabolism. ...much of the lactic
acid is routed to the liver, where it is converted to glucose. A little
lactic acid remains in muscle tissue, where it is completely oxidized when
the oxygen supply is once again sufficient." Understanding Nutrition, 5th
ed., Whitney, Hamilton, Rolfes., West Pub. Comp. 1990, pg402- 403.
According to an author for the New York Times, Lactic acid is actually a fuel, not a caustic waste product. Muscles make it deliberately [all day long, resynthesized by the liver], producing it from glucose, and they burn it to obtain energy.
The article continues to say that intense training will allow your body to become accustomed to the lactic acid and absorb it more efficiently.
Scientists now say that lactic acid will be gone after an hour of exercise and that within 48 hours you can not complain that your legs hurt due to lactic acid buildup. Talking with an athletic trainer he told me that lactic acid will accompany anaerobic exercise, where the body does not get enough oxygen to the muscles. Anaerobic threshold levels are around 80-90% of your maximum heart rate. And we all know that aerobic exercise allows for a more efficient form of energy.
Too much of anything is not a good thing, right? High levels of lactic acid can really cause you to burn out when it matters. Go on long distance runs and build up your endurance. Doing so will help your aerobic capacity, allowing more oxygen to the muscles, while allowing your heart and lungs to work more efficiently. Going on runs around your maximum heart rate for no more than a half hour will surly improve your thresholds. But, like always, remember that, Good things come slow especially in distance running.
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:wavey: welcome
massage is a great thing for both the muscle tightness and releasing a lactic acid build up. i'd try massaging your quads before you even stretch them...before and after your runs. alot of lower leg tension and pain is caused by tight quadricep muscles. roll them out and stretch gently.
i'd also work the calf muscle before stretching it too.
good luck with your return to running.
massage is a great thing for both the muscle tightness and releasing a lactic acid build up. i'd try massaging your quads before you even stretch them...before and after your runs. alot of lower leg tension and pain is caused by tight quadricep muscles. roll them out and stretch gently.
i'd also work the calf muscle before stretching it too.
good luck with your return to running.
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I'd agree with the lactic acid buildup hypothesis.
It's simple enough to get rid of, and you can keep up with the running/training if you allow yourself to slow down a bit.
You can go for a brisk walk or an easy run to help flush out the buildup. An easy ride on a bike (stationary or otherwise) will do wonders too. The key is to keep it aerobic - no hard work here.
It's simple enough to get rid of, and you can keep up with the running/training if you allow yourself to slow down a bit.
You can go for a brisk walk or an easy run to help flush out the buildup. An easy ride on a bike (stationary or otherwise) will do wonders too. The key is to keep it aerobic - no hard work here.
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