So my marathon went like this: It was cool - it was flat. Obviously it wasn’t Chicago… It was only about a 3 1/2 hour race so hydration/nutrition…was easy. I never was breathing or working that hard - I never felt like I was pushing at all - but about mile 17-18 my quads really started to hurt. Painful. Much different feel than the runs in a half IM or IM…
I know I didn’t run enough miles - but still - it was a flat marathon - why did my quads get so sore? I’ve never thought of quads being that important for running…plus I’m a triathlete - shouldn’t my quads be strong from cycling?
Well, the way it was explained to me by a MD specializing in sport injury - since I had the same problem on VA Beach marathon - is the following. Not sure how true it is, but here goes. What really is happening is not leg failure, but core failure. The stomach, lower back and hips are fatiguing ahead of your legs. Once that happens, your form goes to hell in a handbasket. So your ability to run using your hamstrings deteriorates since the hips are no longer functioning and you transfer more of the effor to your quads. This type of stride tends to pound you more and the quads start to fatigue from the heavier wieght being thrown on them.
FWIW, I started doing a lot more core work, and found that the quad fatigue onset came on a lot later. I am not there yet, but it does seem to help.
Agreed - I just had a pretty bad marathon myself, and for the first time felt a lot of pain in my quads towards the end. In my case, however, I had gone into the race with an injured Achilles tendon (partially healed, but not thoroughly, apparently). Though my tendon hurt at mile 10, the real pain came at mile 22 when my quads were virtually locked up on account of my stride being so affected by the tendon injury.
Having never had quad pain during a marathon, it was pretty clear to me it was from my altered stride and my inability to keep my typical stride length and foot strike.
So my marathon went like this: It was cool - it was flat. Obviously it wasn’t Chicago… It was only about a 3 1/2 hour race so hydration/nutrition…was easy. I never was breathing or working that hard - I never felt like I was pushing at all - but about mile 17-18 my quads really started to hurt. Painful. Much different feel than the runs in a half IM or IM…
I know I didn’t run enough miles - but still - it was a flat marathon - why did my quads get so sore? I’ve never thought of quads being that important for running…plus I’m a triathlete - shouldn’t my quads be strong from cycling?
Dave
It’s because you neglected your weight training.
Dude! You were running a freaking marathon. Most people experience pain in the latter miles. It should be expected. I know there are some bullet proof freaks out there who feel like 26.2 is an easy cool down from a long bike ride, but most people hurt at some point when they run one.
Dude: Its a freaking marathon, of course something going to hurt. But for what its worth I agree with the guy who said “core strength”. I am doing Yoga and Pilates to try and build the core strength thing. I also can run a full Mary in about 3.5 hours on a good day. Tim
Did you do most of your training on the road or on trails — big difference. You should incorporating downhill running in your training. If you already do, then do more.
This has derailed me in all three of my open marathons. I figured I just need to run more, but I have never heard the core strength theory. I definitely have a weak core.
The second half of each marathon has included a lot of walking. The first marathon I went out way too fast, but the next two I took very slow, HR under 150. Doesn’t matter how slow I run, the pain goes from non-existent at mile 13 to debilitating at mile 19, every time.
I just did my first marathon last weekend and experienced the same thing. My quads started to hurt at mile 6! So I was in for a long day. Although every mile was within 5 sec of my avg for the total. It is 3 days later and I can still hardly walk. I figured it was just because I was under trained and didn’t run enough miles. Although I don’t do any core work either so I guess it could be that. Either way that marathon hurt in my quads way more than the total hurt in a 1/2. For my next one I guess I’ll either have to do some sit-ups or run more.
Well I have to disagree a bit here. I live in pretty rolling terrain and get a lot of hill work in by necessity, not choice. I will admit, if you run downhills the way I see most people do it you are going to wreck you knees. By that I mean they let the leg swing out in front of them and take a lot of weight on the heel, acting as a brake to their natural momentum. Now, if you lean your upper torso forward, and still keep your foot strike in line with your hip, not only will you go downhill faster, but you should not have any knee issues. It is a bit weird at first, you feel like you are going to face plant, but with a little pratice you can get flying even down 14% slopes with no pain. It takes a bit to get your stride right as well.
All that aside, I don’t know that a lot of downhill running is going to help him that much. I think being able to keep his hamstrings engaged longer is more of the key.
The first thing you need to know is that triathlon training is not the best prep for a marathon and vice-versa - Marathon training and racing is not the best prep for triathlon. Not sure why few get this, but it’s true.
If you are going to do a Marathon and want to REALLY do well, take 6 months to a year and REALLY focus on running.
It’s a cliche, but more is more when it comes to running.
Beyond the long run which is standard fare in most marathon training programs, the run that often is neglected is the Marathon Race pace run - this needs to be build up over time and you need to build up to say 90 minutes or 15 - 16 miles
Prep for and race more 5K and 10K’s. The key building blocks for great a marathon performance can be found in 5K and 10K running yet, strangely, few people running marathons ( and also triathletes) bother to do this.
Run more hills - both up and down. I have come to the conclusion that you can never run too many hills when getting ready for a marathon. The Kenyans spend the better part of their training year, running in VERY hilly terrain at altitude!
If it’s any consolation, my quads were an absolute mess after every IM triathlon I did and in worse shape after the three marathons that I ran. I mean, hobbling-around-terrified-of any-stairs-and-the-curb-always-looking-for-the-elevator/escalator-feeling-like-somone-had-taken-a-baseball-bat-to-my-quads mess. I was always amazed at these people who raced IM’s or marathons and where fine the next day - even going out for a run for goodness sakes!!
You are probably extending your knee at push-off. This overloads the quads and increases vertical dispacement. Learning to generate propulsion from hip extension will dramatically reduce the workload on the quadriceps.
The previous post about downhill running technique was excellent. I agree that this is also a significant factor in your quad pain.