Bad Quad Cramping
477
Member
1197 days
geochuck posted 3 years ago.
Three weeks ago I started having quad problems and found this site which helped http://www.athleticadvisor.com/Injuries/LE/quad_strengthening.htm I do them while watching TV during the ads.
George
280
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1296 days
Great Greyhound posted 3 years ago.
George,
Thanks, I'll bookmark the page, and look at adding some of these exercises to my normal workout.
Darrell "Legs 'n Lungs" Lenkner
in West Chester, Oh.
Check here for Images of us.
477
Member
1197 days
geochuck posted 3 years ago.
Great Greyhound wrote:
George,Thanks, I'll bookmark the page, and look at adding some of these exercises to my normal workout.
If you go to the home page of that site there is all kinds of info on injuries etc.
George
183
Member
1157 days
KenMierke posted 3 years ago.
Quads giving out is a sure sign of overstriding and excessive vertical displacement. Thre quads act vertically in a runner's stride and, with correct technique, are responsible only for holding him up, not for horizontal propulsion. You probably have one or both of these actions in your stride:
1. Landing with the foot in front of the body ... this makes the quad responsible for catching bodyweight and forward momentum at footstrike, causing braking and excessive quad overload.
2. Straightening the knee at push-off. The quad pushes upward; the hip extensors push forward. Efficient runners never straighten their knees.
An excellent book and video are available at ww.EvolutionRunning.com Ken
Ken Mierke Ken@Fitness-Concepts.com
Fitness Concepts Fitness-Concepts.com
Author, The Triathlete's Guide to Run Training
www.EvolutionRunning.com
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1521 days
krbrownabq posted 3 years ago.
I can't speak to running form or the actual injury (sounds more like pain from muscle weakness though, not an "actual" injury, if you will), but front squats will help you to strengthen your quads considerably - as well as the vast majority of your lower body. If you can rule out injury and stride, you might want to give it a shot.
Kelli
2311
Member
1185 days
Triguy98 posted 3 years ago.
krbrownabq wrote:
front squats will help you to strengthen your quads considerablyKelli
Ya beat me to the squat suggestion. I was a slightly about average HS runner. Coach didnt let use do leg strengthening in the weight room. Once I hit college and started squating, I saw my time drop (set a PR in the 2 mile by 30 seconds...running three days a week...)
Last summer, I had the benefit of having been weight training for a while and my partner was having a hard time keeping up...untill HE started lifting, too. I tend to squat a lighter weight in higher volume.. 5- 10 sets of 10. Makes walking difficult, but you'll feel the difference. And of course, this is part of a balanced overall strength plan.
Life is short. Play hard and get dirty doing it.
Just finished the Flying Pig Marathon on Sunday, ran a good 8 mpm pace upto 24 miles. At that point both quads started cramping like crazy. My HR was still below 150, and I felt OK, just both quads were almost sore to touch.
I had been drinking water at each water stop, and taking a Clif Shot every 45 minutes. Ended up with a 9:17, 10:25, and 10:45 splits to finish the last 5K, for a 3:35:09. Missed the Boston Qualifying time (3:30), but still had a good race.
Anybody have any training ideas to strengthen the quads? I get back on the bike next week, since I need to spend some quality time riding, getting ready for the International Duo Series that starts in June.
Darrell "Legs 'n Lungs" Lenkner
in West Chester, Oh.
Check here for Images of us.