The Cure

Legs feel dead? Quads burn? Calf feel shoe-string tight? Well, Running Times has the cure:

• Heavy Legs - this is usually caused by over-training. The cure is long, easy distance. This helps to flush the lactic acid out and bring oxygen to your muscles. Also, these type of runs are usually where people feel comfortable, which helps return you to a calmer state.
• Quad Pain - this usually occurs after a speed workout or hilly run. The cure is to run fast downhill (20-30sec reps down a 3 percent grade at your mile to 3k pace). This serves to "eccentrically overload" your muscles (note: running slow downhill will not produce the desired effect). Most likely, your legs will initially feel worse, but then the repair process sets in, leaving you pain-free and stronger than before. In order to integrate this into your normal routine, start with 4 "intervals" and increase this by 2 per week until you reach 12 reps.
• Calf Pain / Achilles Tendinosis - this is usually occurs after a speed workout. The cure again involves eccentric loading, this time with heel dips. Heel dips are performed by balancing with 1 foot on a sturdy platform/step. Rest on the ball of your foot such that your hell hangs over the back of the platform. Use your hands for support as you lower your heel until you feel a stretch in the calf muscle. Then, use both legs to return to a starting position. Repeat this 7-15 times.