- #31
waht
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Long Distance Running: Legs Heavy & Painful - What to Do?
- Context: Medical
- Thread starter waht
- Start date
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- Tags
- Running
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SUMMARY
Long-distance runners often experience abrupt leg fatigue and heaviness, particularly after 4-5 miles, due to lactic acid build-up and inadequate muscle oxygenation. This phenomenon, known as "hitting the wall," occurs when glycogen stores are depleted, leading to an inability to maintain pace. To combat this, runners should focus on slower training speeds to enhance fat-burning efficiency and gradually increase distance. Incorporating cross-training, such as mountain biking and swimming, can improve overall endurance and muscle strength.
PREREQUISITES- Understanding of lactic acid build-up and its effects on muscle performance
- Knowledge of aerobic capacity and its relationship to endurance running
- Familiarity with cross-training techniques for endurance athletes
- Basic principles of glycogen utilization during prolonged exercise
- Research "aerobic capacity training" to improve endurance
- Learn about "glycogen depletion" and strategies to prevent hitting the wall
- Explore "cross-training benefits" for enhancing running performance
- Investigate "interval training" techniques to develop both slow-twitch and fast-twitch muscle fibers
Long-distance runners, coaches, fitness trainers, and anyone looking to enhance their endurance and performance in running.
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