Health & Fitness
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Post-Run Stiffness

I am training for a half marathon in April and am now up to a 5 mile long run.  When I was at 4 miles (two weeks ago) I felt great following my run and stretch, but I've noticed over the last two weeks of running 5 miles, even though I stretch, I feel SO stiff (esp. in my hips) the rest of the day and into the next.  While I kind of expect this first thing in the morning, I was just sitting on the couch for about 20 minutes, stood up, and almost fell over from the painful stiffness in my hips!  (I finished my run just a few hours ago.) 

 Any thoughts of recommendations?  Do I just need to stretch more?  Anyone have any good stretches that focus on the hips?  Nothing else (knees, calves, quads) seems to hurt so much!

TIA, 

Katie

Re: Post-Run Stiffness

  • I get some yoga in on the long run days :) 
  • image michiganderrd:
    I get some yoga in on the long run days :) 

    That's what I was going to recommend. Especially hip/leg focused ones....

  • Maybe try adding a bit more protein in your diet to help with recovery.
  • Foam rolling works wonders for me.
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  • I made the jump from 8 to 9 miles two weeks ago, and then did a 10 mile long run last week.  I noticed that for several days afterwards, I just felt generally icky.  I think that 10 is just too long for me right now.  Maybe 5 is too much for you?  Why not give yourself another week or two with a 4 mile long run and then try 5 again?  I am going to do 9 again this week and hope it feels better than 10 did last week.
  • image Brie2010:
    Foam rolling works wonders for me.

    Yes and ice on my knees. And today I took some Midol (for other reasons), but I am not stiff/sore at all! 

  • image DevonStiles:

    image Brie2010:
    Foam rolling works wonders for me.

    Yes and ice on my knees. And today I took some Midol (for other reasons), but I am not stiff/sore at all! 

     I don't know why but I actually prefer Midol for general aches and pains....not all of the time but the day after a difficult workout.  Call me odd.

  • Just running my 5ks I have pain in my hips. I was told to hold onto the wall, plant my right foot a little behind me and then swing my leg while pointing my toe up as high as it can go on both sides, then switch legs. It helps. I still have some pain but it's not anything like when I don't stretch.
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