Aching legs...

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My quadriceps are really sore. I only stretch when i come to the end of my run. Should i be doing it more?

I pull my foot up to my butt and i feel a slight burn, hold it and then let go. But after a while they get really sore. Is this becuase i have just started running, or am i not doing it right?

My lower back is also sore. Could that be because i'm running on the sidewalk? Or maybe my shoes, but i got a new pair today.
 
Before running I'd always stretch hip flexors. These are usually very tight in people and can be responsible for your lower back pain.

And I try to do active stretching before heading out on your run. Loosen up your muscles a bit. But as I said before def make sure you stretch your hip flexors....and calves.
 
to stretch hip flexors, stand up straight and twist your torso 180 degrees to each side or as far as you can go, so that you are almost facing the opposite direction but with your feet and legs staying still.

Also try standing with feet far apart, and and bend over as far as you can (you can bend your knees a bit), and then swing from side to side as if you are trying to scrape your head along the floor. At each side you should return upright, and then dip to the floor as you swing towards your other leg.

Hope that makes sense.
 
jonny100 said:
to stretch hip flexors, stand up straight and twist your torso 180 degrees to each side or as far as you can go, so that you are almost facing the opposite direction but with your feet and legs staying still.

Also try standing with feet far apart, and and bend over as far as you can (you can bend your knees a bit), and then swing from side to side as if you are trying to scrape your head along the floor. At each side you should return upright, and then dip to the floor as you swing towards your other leg.

Hope that makes sense.
Click to expand...

the stretches ur mentioned would in my opinion stretch more of the lower back and the obliques and perhaps the back of the leg muscles(I'm not an expert though)

the hip flexor connect your lower spine to your hips bones in the front(forgive if my anatomical description is wrong)
the hip flexor is perhaps an important muscle involved in running
the tightening of these muscles results in a pulling on the spine thus the low back pain if thats the case

here a link to stretching the hip flexors which i often follow

:)
 
I have no idea what Jonny100 is trying to describe. No offense to him....

You can either stretch the way the link from Benny OR you can start with your feet together. Step one leg forward so you are in a "lunge". Tip your pelvis under and squeeze your glutes. Your back foot should be on its toes. As you squeeze your glutes you should feel a stretch in your hip flexors. To increase the stretch, push your body weight down or raise the arm on the side you are stretching.
 
it looks like I had the wrong idea of what the hip flexors were, sorry about that. The stretches I mentioned are actually for the lower back and obliques now that I think about it, which I got from a site that deals with the sport of "tricking" (a combination of gymnastics and wushu martial arts designed for entertainment).
The site is and has a great section on flexibilty routines that may be of interest to people, along with videos and pictures to help you understand how they are performed.
 
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