Overtraining my legs?

Hello everyone!  I am a new runner and usually run between 3-4 miles 3 times a week.  I am working on increasing my distance and will run 5 miles this week.  I run outdoors through the woods (hard dirt, grass, sand, mud, hills, heat). 

Lately I have been running three days and then three times a week I do Jillian Michael's "No More Touble Zones" which is a 50 minute strength training video.  I then have one day off a week.

After doing this for a couple weeks I feel like I am getting WORSE at running.  This week I have noticed that my legs were sore during my run which is totally new to me.  I have also been feeling slower while running and having more problems with side-stitches.

Jillian's video has you doing a lot of squats/lunges both static and non.  Is this too much or should I be looking for another cause?

PS- I have a around a 500 calorie or less deficit and always eat back what I burn.  Also, I am follwing a runner's world program to increase my distance.

Doing a bunch of lunges and leg work in between runs will definitely make you feel sore, as will increasing distance.  You feel it in your thighs as you go up and down hills as well.

Doing something as intense as one of Jillian's videos as cross training might definitely be a bit much.  The most leg exercises I did as cross training was like four different types (leg press, lunges, leg extensions, and leg curls), but I am always careful not to over do it.  You *might* want to focus more on upper body.

With that said, you can keep doing the lunges, but you should expect your running speed to decrease until your body adapts.  On your recovery week in the Runner's World plan, I would take the week off from the videos or cut it back to like one day.  Recovery!!  Then, you might surprise yourself at how strong you have become and be able to do both with no problem.

Good luck!!!

Hello.

I had this exact same problem as you. I when I first started out I started too hard I think. I walked 8 miles a day for 5 days and did the strength exercises on wii fit. After the first weeks of feeling nothing I started to have really really sore legs. My entire leg would hurt from my hip down to my feet and it would be really hard to walk. It hurt so much that when I took a deep breath I would fell the pull in my leg and serious pain along with it.

But eventually I got used to it and I also slowed down a bit where I only run 7 miles a day for 4 days and no more wii fit.

So if you can't continue what you are doing now scale back a bit eventually the pain will go away and you will be able to do more.

Thanks guys your input.  I think I might scale down the cross training that involes leg work to once or twice a week.  I was just getting so frustrated because I was progressing so well then BAM...I seemed to regress.

I guess I should just listen to my body, huh?

Hey there Floataway,

Your training sounds very similar to mine!!

I've been running 3-5 miles a day and mixing it with daily bouts of swearing at Jillian on my TV! Ha ha

On weekdays, I run home from work and work out to one DVD at about 6pm and then another at about 8pm...

Last night I foolishly did 3.5 mile run and 60 mins of Jillian. FAIL.

I was soooo knackered, I went to sleep at 9pm! 

Maybe you could try doing your circuit training AFTER your run, when your legs should be very well warmed up? 

Or try and keep a longer gap during your day between both forms of exercise, cardio and strength to allow for your muscles (and heart rate) to recover a bit?

Also, you say you're new to running, but are you new to the DVD's as well?  If so, your body will need time to get used to both forms of exercise.  To use a very bad pun: "you cant run before you can walk" (or squat, or lunge, or plank etc) hehe

Keep with it though, I love being able to do push ups and plank rows now!  It makes you feel great! :-)

I also run in the woods, uphills at a very intense pace. I find, for me, my legs felt softer and crappier everytime I ran. I needed more rest in between because of the intensity-its like a workout in itself. I took it easy for a few days after doing this 4 or 5 times in one week, and noticed a huge improvement in my leg muscles. I did a leg workout then after a few rest days, and could use way heavier weights. I think that if you are trying to build muscles, sometimes less is better, as long as you keep track of your calories.

How long have you been doing this without a break? Take a week off. Recover and  you will come back stronger. Good to take a week or so off every 4-6 months.

turnertower: I don't do both on the same day I either run OR do Jillian. 

littleshellys: I have only been doing a it a few weeks with a break when I went on vacation.  During that week I either ran or hiked.

I am not trying to lose a lot of weight just get down a few pounds (<5 ) that I have put on recently.  I am trying to increase my strength and endurance and am hoping to finish (possibly last) a 20k this fall. I might up my calories a little too since I only have a few vanity pounds to lose.

Thanks for the advice!

Take a few days then until you are feeling better. Have you ever got a massage? I get them and they help a lot.

So I took a day off and ate my maintenence calories and then yesterday I ran my first five miles and it was AWESOME.  It was easier and more pleasurable than my last couple runs which were only 3 and 4 miles.  My legs were rested and instead of listening to my same old playlist I listeneed to NPR on my mp3 player which kept my attention but allowed me to hear my breathing and keep my pace better.

YAY! 

Original Post by floataway:

So I took a day off and ate my maintenence calories and then yesterday I ran my first five miles and it was AWESOME.  It was easier and more pleasurable than my last couple runs which were only 3 and 4 miles.  My legs were rested and instead of listening to my same old playlist I listeneed to NPR on my mp3 player which kept my attention but allowed me to hear my breathing and keep my pace better.

YAY! 

 That's great. You need one full day off a week. Then if you train hard 6 days a week 5-7 days off when you start to feel soar and exhausted. I am starting my 5 days off tomorrow. It has been over a year.