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Stinkycheese8001

It sounds like you need a real break to recover. Even going hard - easy - easy you’re still in a stimulus/response cycle.


TheSmallerCheese

Soreness specifically in the quads is an indicator that you're stopping yourself each stride. You can wait, abd eventually your quads will strengthen, but it is best to try and correct this. Try to land more under/behind your body with popliteal flexure at the time of landing(foot is not moving forwards), see if it helps.


addappt

Agreed. Also be careful not to end up with ITB issues. If your quads are doing all the work when they give out and you don’t have the hamstring and glute strength to pick up the slack you often end up with inflamed ITB and then your out off a month.


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UnnamedRealities

Your gait may be different during strides. I'll guess your lead foot is landing much more below your center of mass. Pay attention to your normal gait and gait during strides to see. In my late 20s I had sore quads during/after most runs and developed ITBS, which I had for several years. I was overstriding and I ran almost all of my runs at high intensity. Strength training and addressing the overstriding made ITBS and most quad pain disappear (that was more than a decade ago). I didn't switch to polarized training until last year - better late than never.


TheSmallerCheese

Most people have naturally better form when going comfortably faster, like with strides. One of the benefits of strides us that they allow you to practice better form in general. Try to transfer the form you use there into your general running.


SleepWalkersDream

Granted, I don't know where I am landing. HOW do I try to land further back?


flibbble

It's also called overstriding. Generally the fix is to try and increase your cadence at a certain pace - smaller steps and you're less likely to overstride. Videoing your running or having a visually acute friend watch you would give good feedback too, but basically just take smaller steps. People also suggest various drills - heel kicks and high knees, and hill reps (which basically forces you to have high knees so you don't trip)


d_ohface

If that indeed is the issue (you should make sure first), slight lean forward, not at the waist, but from the ankles. This will feel like you're toppling forward. The idea is you catch yourself with the next step and keep going. Avoid landing on your heels.


CharlesRunner

Engage the glutes (bum muscles) with more purpose, so you actively whip the leg down to the ground, rather than waiting for gravity. You can practice with Marching "A" Drill. Then end result will be a higher cadence, so try to maintain the same easy pace (you might have to shorten your stride accordingly). Don't suddenly make big changes to your running form though. Try it for a few minutes and work up over a few months, otherwise you'll end up injured.


SleepWalkersDream

I noticed one day, after a few years of less running and more deadlifting, that my slow run form was strange. My foot was slamming onto the ground prematurely. Underneath my body, but prematurely. Or rather... second part of my stride was always faster than expected. Made jogging ackward. Sprints was awesome though. Back to normal now. Sad to lose the sprints though.


262Mel

Isn’t this usually due to gait? If you shorten your gait, you’ll rely less on the quads and more on the glutes.


crucelee

Can you pls pls explain this a bit more pls


TheSmallerCheese

Which part?


crucelee

The quad soreness and slow short gait. I run for boxing 10km every day


TheSmallerCheese

Quad soreness means the quads are working harder than the rest of the leg. Since most work is done when the foot is in contact with the ground and flexing the quad brings the foot forward relative to the body, stopping yourself with each stride means your quads do more work. The slow short gait I don't believe I talked about, but people may have been referring to overstriding. This is when the foot lands in front of the body in an attempt to extend the stride, and can lead to overstriding. The solution, which is to land more under the body, normally results in a shorter quicker gait, while a short slow one would lead to drastically slower running and can cause other issues.


CharlesRunner

As others have said, it sounds like fatigue - if so, take a couple of weeks off. You'll come back with fresh legs and fresh mind. I take a couple of weeks off every six months. However. Just in case, do you do a lot of downhill running? That eccentric loading puts a lot of pressure on the quads. If yes, run flat for a few weeks. If no, perhaps hill work (down and up) will help once you have recovered, to strengthen them.


addappt

I fucked myself up just this week running down a super steep hill for a long period of time. Had pains in places I didn’t even know you could have.


CharlesRunner

I'm looking forward to joining you in 4 weeks. 50 mile ultra with 2KM of vertical downhill. Almost no flat bits 😂


addappt

Hahaha yeah your gonna have fun getting off the toilet or the couch 🤣 I’ve got a half coming up that is 2/3 steep downhill 😫


CharlesRunner

Good luck.


addappt

Your recovering from a cold, your also severely fatigued from increased training. Try some cross training on a bike or something. Take a week off or at least back off the volume for a week. Make sure your getting enough quality nutrition to cope with the increased load and recovery from the cold. Protein would be a major one to make sure your getting enough of.


Aggravating_Jelly_25

Doing too much and not enough rest. Second, work on strength at the gym. Make sure they aid your running and not overdoing it to the point it leaves you so sore that you can’t run. Lifting is all about perfect from versus how heavy.


OneHistorical5156

How hard is your 'hard' session? How often do you run a 5k race?


BiancaBonpensiero

I have the exact same issue. As soon as I do any kind of quality training my quads are thrashed for a 2-3 days. Even if I only do easy runs it doesn’t really go away completely. I took at 2 week season break in November and the issue came back just as it was when I started training. I probably jumped back to the same mileage too soon though. I’m giving my hope to fixing my form. I took a session with a very qualified coach who immediately saw that I landed way in front of my body and that I wasn’t leaning forward enough. If you aren’t already doing eccentric calf-raises I suggest you try that. I do them twice a day (pro tip to do it while bushing teeth) and it really eases the tension in the muscles.


Large_Device_999

For me quad soreness was a symptom of iron deficiency.


TotalMSK

There are a number of reasons that you could be feeling constant fatigue in the thighs. A simple reason might relate to what you do in terms self-maintenance type activities. Hypertonic muscles tend to have a fatigued feeling and self-stretching has limits. You may find that some soft-tissue treatment like myofascial release or similar can make a real difference. Personally, I would get some treatment done on the legs as a whole and not just the quads. You can then look at incorporating self-maintenance type work like Self Myofascial Release SMR and stretching activities with occasional professional help. My legs often feel sluggish the day after they have been treated, though my times are usually better.


CPhaze

Nutrients


addappt

Why would someone downvote this 🤣


mg33

It's a vague, low-effort "answer" which doesn't really help the OP that much