Sore quads from running

p1tse

So this year I've started out cycling with a new bike
Only been out a dozen of times due to weather and timing etc for an hour each time and generally felt ok, although unfit

To help fitness been going out weekly with a couple of friends doing 3-4 miles
But after each run (done about 6 so far) my quads are sore even after 24 hours of rest

Is it just a case of putting out the mileage and time?

Anonymous

I find running funny like that. Sounds like 3-4 miles was too much for first run (how did you measure it? was it more) and your legs have never forgiven you!
I can jump on a bike at any point and do a long cycle, but with running I have to build up slowly.
Which is a bit of a pain as I have been ill for over two weeks and due to do a 10k next Sunday

p1tse

Friends are runners and been setting distance and pace ie 10 min miles and slowly each week up the pace a little

But I'm surprised recovery so long from soreness
I used to do a lot of sports when younger with strong thighs so maybe its the muscles just building back up slowly

stueyboy

I got into doing a lot of running a few years back. Now cycling as my knees weren't up to the pounding. Anyway, I also found that for the first few longish runs, my quads were really sore up to 2-3 days afterwards. I started to wear some skinz compressions shorts and that did help and my theory was that the soreness was mostly down to the muscles bouncing up and down while running and the shorts helped keep them from doing that. May be total rubbish but it helped for me.

The more you do the better it will get anyway

supermurph09

What trainers are you running in? If they aren't suited to your running style you can get all sorts of problems.

stueyboy

Supermurph09 wrote:

What trainers are you running in? If they aren't suited to your running style you can get all sorts of problems.

Yeah that's true as well. If your running shoes are more than about 12-18 months old, they can give you trouble. Getting a new pair is like wearing a comfy pair of slippers the first time you use them

p1tse

Hmm bit embarrassed to say but using old hockey shoes which are more than 12 months old more like 12 years

Don't fancy getting a nice pair of trainers as part of the running is on paths and nature trails where it's a bit muddy
But I know I do need a pair

superfourben

p1tse wrote:

Hmm bit embarrassed to say but using old hockey shoes which are more than 12 months old more like 12 years

Don't fancy getting a nice pair of trainers as part of the running is on paths and nature trails where it's a bit muddy
But I know I do need a pair

Sounds like you need some trail running shoes then, if off road is the majority of the surface you run on, however they are not so good for running on road.
Do you stretch your quads after every run? I can cycle for a couple of hours and only need a short stretch, however after a 30 min 4 mile run I will always stretch for at least 10 - 15 mins. Running impacts on the muscles very differently to cycling. Of course everyone is different and reacts in different way to stretching/recovery.

nolight

p1tse wrote:

So this year I've started out cycling with a new bike
Only been out a dozen of times due to weather and timing etc for an hour each time and generally felt ok, although unfit

To help fitness been going out weekly with a couple of friends doing 3-4 miles
But after each run (done about 6 so far) my quads are sore even after 24 hours of rest

Is it just a case of putting out the mileage and time?

You are not fit yet, plain and simple. When you run everyday and it becomes a habit, your legs will become seasoned and you feel less pain. You have only done 6 runs, start talking about problems when you have done 60.

DavidJB

Proper cyclists don't run.

p1tse

DavidJB wrote:

Proper cyclists don't run.

Well I'm not a proper cyclist or runner lol

Anonymous

If you keep up the running you will learn that lot of people don't like you talking about running (not just cyclists) lol.
If you are starting out I would try forefoot running as I believe it to be a lot better for your knees!
Its too late for me to switch so I am getting more into cycling for exercise these days.
Get some decent trainers!

ekimdoow

I find if I only run once per week I ache too, up the frequency to 2 or 3 times per week and all is okay.
Of course this becomes difficult when commuting 40 miles per day and trying to get a long ride in at the weekend and having one rest day a week. For me I have to either put up with the soreness which isn't that bad or substitue a ride for a run which is easy in the winter when you have to don all the extra gear for a ride.
I prefer cycling but love the simplicity of running, shoes, shorts, tshirt out, no worries about punctures or mechanical breakdowns far from home.

mercia_man

I run three or four times a week and compete in road and fell races at least 20 times a year. I get stiff quads (and sometimes calves and glutes) after tough races. The stiffness normally kicks in on the second day after a race and can last three or four days. Fitness helps and training specifically for a particular race helps. A cold shower directed onto my legs helps. But for me, stiff quads are a fact of life. I put up with it because I enjoy racing so much.

I've never got stiff quads from cycling - just general exhaustion. I reckon you use different muscles. And running is generally a lot harder on your body than cycling.

I think the OP's stiff quads are because he's running further and faster than he's used to. It will get better as he gets running fit.

p1tse

Will report back once I get more miles under my belt.

Went out on the bike, quads were still aching but after several miles they loosened off but could fill them ache when working harder or up hills

I'll lookforward to runs and cycle as I get fitter

jane90

Are we allowed to talk about running in a cycling forum? OK, I'll be very brief...

Supermurph09 wrote:

What trainers are you running in? If they aren't suited to your running style you can get all sorts of problems.

Research over the last couple of years indicates that all conventional running shoes may cause problems. The modern shoe was invented by Mr Nike about 40 years ago with no scientific research at all. Someone just thought it would be cool to add a thick spongy layer under the sole, so they did and people bought it.

Recent research suggests that by encouraging a "heel strike" running style all running shoes of this type may cause more injuries for endurance runners than if they ran with no shoes at all.

http://www.nature.com/nature/journal/v4 ... 08723.html (paywall)
http://runbare.com/389/new-study-by-dr- ... re-journal (commentary and video)

Personally, I've bought into the whole idea and although I don't like running barefoot on our English roads and pavements, I always run in my Vibram minimalist shoes which I absolutely love.

OK, back to the cycling now...

Anonymous

I know its a bike forum, but does no one do triathlons or duathlons on here then?
I did a trail run/road ride duathlon last year and it was great!
I got overtaken by quite a few runners as I neared transition, but it was so satisfying catching them all up on the bike

danlikesbikes

Carbonator wrote:

I know its a bike forum, but does no one do triathlons or duathlons on here then?
I did a trail run/road ride duathlon last year and it was great!
I got overtaken by quite a few runners as I neared transition, but it was so satisfying catching them all up on the bike

Yep me and quite a few & I can handle the banter coming my way for admitting my other fetish

danlikesbikes

p1tse wrote:

Will report back once I get more miles under my belt.

Went out on the bike, quads were still aching but after several miles they loosened off but could fill them ache when working harder or up hills

I'll lookforward to runs and cycle as I get fitter

Probably as others have said you might be aerobically fit from cycling but transferring this to running does take some time as your using muscles in different ways.

I do quite a bit of running among other sports quite a multi-sport junkie I have found that aches & pains are not uncommon and effect each person slightly differently. For me its always my calf muscles but I know a few guys that suffer with quad pains.

Best cure is do some good stretching after your run & look at getting a foam roller for home and do some self massage. You'll be fine soon enough if you build up your distance/speed at a slow rate say +5/10% at a time.

p1tse

whats these foam rollers?

since last thursday 4 mile run, managed 12 miles on the bike on saturday (before puncture and had no spare) and did 30 mins gentle turbo this evening and quads were still aching

p.s. i'm not aerobically fit form cycling as have been out of exercise last 10 years

danlikesbikes

p1tse wrote:

whats these foam rollers?

since last thursday 4 mile run, managed 12 miles on the bike on saturday (before puncture and had no spare) and did 30 mins gentle turbo this evening and quads were still aching

p.s. i'm not aerobically fit form cycling as have been out of exercise last 10 years

Loads of different types from a long solid foam type, basically look like pipe lagging but much wider diameter. I have a trigger point set - http://www.amazon.co.uk/Trigger-Point-T ... 432&sr=8-3

Which are very good & get used every other day for the past 3 years and really help. Has paid for itself in about 3 weeks as no need to pay for any physio work or massages.

p1tse

they are big rollers! never seen anything or heard anything of this type
how would i do the quads though?

danlikesbikes

Lay on your front in a sort of press up/plank position with the roller under your legs and pull yourself forwards using your body weight to massage against the roller.

Then repeat with on your sides in a side plank and do the same & you can always repeat with a half & half position so basically doing 3 on the front/mid/side of the quads.

They are pretty good for all the leg muscles & others too

http://www.sportsshoes.com/media/image/ ... orkout.jpg
http://2.bp.blogspot.com/-0LnCDEsXUQs/U ... rcises.jpg

Anonymous

They look good. Thanks for the info

davep1

Great thread this, thank you!

I came here after a search on foam rollers, have read some enthusiastic reports of them, but didn't know where to get them or how to use them. Will be invesigating further.

This was prompted by a ride at the weekend that led to extreme pain at the top of my legs, just under my butt cheeks. Having spoken to an extreme tri-athlete at work, he thinks it was a combination of being down on the drops for a solid hour of about 97% effort on my part (I probably spend less time on the drops in a month normally!) and because it was a flat course, I didn't need to get out of the saddle. I sometimes get a similar pain on longer rides, but getting out of the seat usually alleviates it. So I am hoping the rollers will help, as will a bike fit, and the knowledge to not get locked down in one position for too long in future.

I also started running again, back in January, and the info here is helpful. I get sore quads too (and calves) after a run, and also after a big-effort ride. I am running up and down the South Downs, and find going down has almost as much an effect as going up. I am nearly 50 s0 getting two runs per week and 3 or 4 rides is hard.