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3518 Views 6 Replies Latest reply: Dec 10, 2009 11:06 PM by BanffRunner75
teamarcia Expert 55 posts since
Jul 9, 2007
Currently Being Moderated

Jan 23, 2007 2:04 PM

Sore after running in snow

I'm in week 3 of my half marathon training and my long run this past weekend was 9 miles. It snowed the whole time and there was maybe an inch on the ground but the run felt easy. My avg. pace was 8:33 which was pretty good for me--I wasn't pushing at all and felt I could have done more.

BUT the next day, my quads were sore and now 2 days later I felt tenderness under the ball of my right foot when I ran. Plus I feel just overall TIRED.

Thankfully this is an easy week, long run goes back to 6 miles before picking up again.

Do you think it was just the difference of running in snow? I didn't feel like I was slipping but maybe I was working harder than usual? I did wear shoes that are on the old side...

Is my body just telling me to rest a bit? Trying not to overtrain and get injured here.

Thanks for any insight.



  • matlombardi Pro 93 posts since
    Jul 9, 2007
    Currently Being Moderated
    1. Jan 24, 2007 7:47 AM (in response to teamarcia)
    Re: Sore after running in snow

    Uneveness of the snow and slippage would be constant adjustments that your trained muscles would easily make for you. Your quads would take the brunt of the adjustment.


    Ball of the idea, but snow and old shoes are a good suspect.


    And tired running in the snow in too. The snow and cold makes everything just a little harder. Body works harder to keep warm and the snow and ice make you push harder due to lost traction. Ramping up your training program in the winter will be just a bit harder.


    But, if you are still sore and tired next week then maybe a little midwinter rest will help.



  • matspecialist Amateur 32 posts since
    Jul 9, 2007
    Currently Being Moderated
    3. Jan 24, 2007 8:35 AM (in response to teamarcia)
    Re: Sore after running in snow

    ever watch people walk on ice?  that's what your body is doing every time you strike the ground with your foot when it's slippery.  you may feel like you're running easy , but you had to tighten up everything a little more than usual because you may have felt like you were going to wipe out.   all your muscles had to work harder which may help to explain the overall tiredness. legs aren't the only thing working, every muscle is doing something, and it also depends how high the snow was, were you picking up your knees higher to clear the snow with your foot?, how much dorsiflexion do you have? are you as symmetrical in the left as the right?  this is just one aspect of gait that could address your situation.  yes, and you may just need some rest, there are hardly ever absolute answers to relative questions.

  • mensamiler Amateur 19 posts since
    Jul 9, 2007
    Currently Being Moderated
    4. Jan 24, 2007 4:12 PM (in response to teamarcia)
    Re: Sore after running in snow

    I'm slogging my way through another Maine winter and trust me, running in snow is harder. Due to my work schedule I'm usually consigned to running in the dark, either early AM or at night so I have to be extra careful w/foot placement, not to mention trying not to get hit by a car! I would guess you put in a few pre- and post- sunrise saunters yourself. You do make lots of little adjustments w/every step, and that does take its toll on your legs. I find I run into a similar situation w/my treadmill(OK, sometimes it's just TO COLD). I've never run into the quad ache you mentioned, but everyone's bio-mechanics are different(mine stink!)The good news is once the dry weather returns you'll feel like your flying all the time!

  • NH_Runner Amateur 17 posts since
    Dec 6, 2007
    Currently Being Moderated
    5. Dec 10, 2009 8:06 PM (in response to teamarcia)
    Re: Sore after running in snow

    Constant adjustments on the ice -- especially braking with the quads -- can make everything hurt.


    Try a good trail shoe and the Icespike system -- works beautifully!  Best winter traction out there, lightweight and lasts all season.  By far my favorite solution.

  • BanffRunner75 Rookie 5 posts since
    Dec 10, 2009
    Currently Being Moderated
    6. Dec 10, 2009 11:06 PM (in response to teamarcia)
    Re: Sore after running in snow

    Traction is the issue here, all the stabilizing muscles that get overworked when running on very slippery surfaces can put a lot of extra strain into an ordinary workout.  The Icespike system that Ron mentions is awesome - living in Canada I am always searching for better solutions to this problem.  Icespike has great traction, it's cheap, easy to install - and that security you get allows me to relax into my stride and pretty much run like normal with no extra strain.  Hope that helps!

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