I'm training to walk the marathon this year, and I've noticed that in the last few weeks every time I pass the 13-mile mark or so I develop an increasing overall soreness/ache in my legs. It's just about everywhere--buttocks, thighs, calves, feet--, from my waist down, most noticeable in the larger muscles. The farther I go, the worse it gets. The ache persists after I stop, and gradually diminishes over the next 2 or 3 days.

It doesn't feel like injury/tendonitis pain, more like a deep, generalized muscle ache. More of an ache than a burn. It doesn't feel like cramping. It's gone well before I'm due for my next long walk.

Everything else is going great on the long walks--toward the end, my overall energy is good, I'm staying well-hydrated, etc. I'm slow--averaging about 15 or 16-minute miles. I'm a bigger guy, nearly 6' and 220 pounds. I add calories with gel packs and alternate Gleukos and water over the course of my long walks.

This ache worries me, in terms of my ability to finish longer distances. I can knock it back a bit with some tylenol or advil for the last few miles, but the end of my last long walk was pretty tough in terms of the pain.

I'm new to endurance excercise--is this normal? Can I expect this to get better as I stick to my training schedule and get closer to the marathon? Or is there something I'm doing wrong/missing? Any thoughts would be really helpful. Thanks!

aljrunner
As training distances increase, so does the need for adequate recovery and maintenance. What does that mean?

Are you getting 7 -9 hours of sleep/night?
I'm glad you are hydrating and taking supplements during your training walks. Are you hydrated when you aren't walking? Do you eat appropriately during the week?

Do you stretch after walking and on your off days? Do you address your glutes, hamstrings, quads, and calfs when you stretch? Do you know how to stretch these areas?

Are you following the weekly training schedule, not just the weekend events?

Massage? Get any?

Have you lost weight during this training experience?

Let me know.

Dr. Greg

I could do better in terms of sleep. I average 6-7 hours sleep a night.

I often miss one of the weekly workouts, usually (but not always) because I replace it with an hour swimming, an hour of lightweight basketball with my kid, etc.

I made major changes to my diet about a year ago, and I try to eat very healthy. Between last November and this April, I lost about 37 pounds, mostly due to smart eating and counting calories. Since April, I've lost about 10 pounds--I still eat healthy, but I don't calorie count as often.

I usually have 3 or 4 16-ounce glasses of water a day, plus a few glasses of nonfat milk, in addition to whatever I'm drinking when working out.

I always stretch after long walks (and usually a bit before and during). I'm not as good about stretching on my off days--I do stretch, but not religiously. Typical runner stretches plus some standing and seated yoga positions. I could do better.

I'm guessing the areas where I could improve most are sleep, stretching, and greater dedication to the shorter walks.

aljrunner

The questions you answered were a small "test" for you to answer yourself. Your honesty is notable If you found some areas of deficit in your training/recovery...like you mentioned at the end of your response, it may be just that simple! Give it a try and see if it makes a difference.

Congrats so far on all of your fitness/lifestyle changes and weight loss. Good for you!

Keep us in the loop as to your progress.

Dr Greg