I have been 5ks for a year now and have completed my first 10k. I have been stretching my weekend runs to over 7 miles, but as I get beyond that distance, my legs feel extremely heavy and difficult to lift. What recommendations to overcome this feeling?
I was gonna say that maybe you have been running too much and that you need to rest up a bit. Also, do you vary your running at all? That is, does your running consist of intervals, tempo runs, long and easy runs, etc.? By varying how you run you can strengthen your running, your legs, your endurance, etc. That way when you take it easy one day, even though you are running, your legs still get to rest a bit and heal. But the best way for that to happen is to just rest once in a while, grab a book or watch a movie.
To paraphrase Newton, "A body in motion tends to stay in motion", so keep those feet moving ....
Year 2 Year 5K - 12/31 - 1/1
Tinkerbell Half Marathon - 1/29
Rock n Roll Pasadena Half marathon - 2/19
Old Agoura 10K - 3/24
O2O Half Marathon - 6/3
City Impact Half Marathon - 6/16
Channel Islands 10K - 7/4
Disneyland Half - 9/2
Marine Corps Marathon - 10/28
I agree with the overtraining comments. When I started increasing the miles this summer training for my first 1/2 I felt the same thing. But as I kept training, and remembering to go slowly and include walking breaks on long runs, I didn't seem to have the problem.
Guadalupe River Run 10K April 2013 (1:01:36) PR!!
Turkey Trot 5K Nov 2012
RSS Fun Run 10K May 2012 (1:03:17)
Mermaid Run 10K May 2012 (1:09:37)
Turkey Trot 10K Nov 2011 (1:05:20)
Firefly 5K Oct 2011 (49:14) - with DH and DS at son's pace
Rock 'n' Roll Half Oct 2011 (2:32:12)
Run for the Sun 5K Aug 2011 (30:17) PR!!
Coyote Hills 3.5 mi Jan 2011 (38:47)
You need to give a little more info: # of days you run, type of runs you are doing, miles per week. A few quick things to think about: 1. Do not increase your weekly mileage or your long runs by more than 10%. After two weeks of a increase you should have a week when your miles are back down. 2. Do not increase mileage and add speed work or hills at the same time. You have do vary your pace some, never do two hard days in a row. And as the others have stated rest may be needed (you can only over train if you under rest)!
Based on the limited information, a couple of things to consider, maybe you're not hydrating during your long runs. I found training for my first half, I made it a priority to drink a couple of litres of water the day before, and during the run. Also have you ever gotten a deep tissue or sports massage. When I find training wears you down and stretching won't loosen up the muscle, a get a deep tissue massage. If I'm training for a marathon I get a deep tissue massage once a month.