Sore quads after a run? You’re not alone. While some soreness is normal, especially after a tough workout or hilly route, persistent quad pain can be a sign that something in your running form isn’t working for you. The good news? A few adjustments can make a huge difference in how you feel during and after your runs.
Overstriding: The Common Culprit
If your foot lands too far in front of your body, you’re overstriding. This means your quads have to work overtime to absorb the impact and slow you down before you can push forward again. Over time, this repeated stress adds up, leading to soreness and inefficiency.
The Fix: Focus on landing with your foot closer to your center of mass. Think of a slight forward lean from the ankles and let your feet land underneath you, not way out in front.
Heel Striking and the Braking Effect
Heel striking isn’t always a bad thing, but when it happens alongside overstriding, it creates a braking effect. Instead of flowing forward smoothly, you’re slamming on the brakes with every step. Your quads take the brunt of that impact, which can lead to soreness and even injury over time.
The Fix: Try to land with a more midfoot or forefoot strike if it feels natural. Cadence drills can help with this by encouraging a quicker, more efficient turnover.
Weak Glutes, Overworked Quads
If your glutes aren’t pulling their weight, your quads step in to do extra work. This is a classic case of muscle compensation, and it’s one of the most common reasons runners feel sore in one area while other muscles stay underdeveloped.
The Fix: Strength training. Squats, deadlifts, hip thrusts, and single-leg exercises can help you build stronger glutes, taking pressure off your quads.
Running Downhill Too Hard
Ever finished a long downhill stretch and felt like your quads were on fire? That’s because running downhill forces your quads into eccentric contractions, meaning they lengthen while absorbing impact. It’s one of the most intense muscle actions in running, which is why you feel it so much the next day.
The Fix: Control your downhill running instead of letting gravity pull you forward. Shorten your stride and stay light on your feet. Strengthening your quads (yes, even though they’re sore) will also help them handle the load better.
Poor Core Stability
A weak core affects everything in your running form. Without a strong foundation, your body struggles to hold good posture, and that instability travels down to your legs. The quads often pick up extra work to compensate for this lack of support.
The Fix: Core work doesn’t have to mean endless sit-ups. Exercises like planks, dead bugs, and Pallof presses build the kind of core strength that actually helps your running.
How to Move Forward Without the Sore Quads Holding You Back
If you’re noticing a pattern with your post-run soreness, it’s worth taking a closer look at your running mechanics and strength routine. Fixing these issues isn’t just about feeling better after your runs. It’s about running stronger, more efficiently, and with fewer injuries.
Need help figuring out what’s causing your soreness? This is exactly what I do as a running and strength coach. Whether it’s refining your form, improving your strength, or structuring your training to work for you, I’m here to help. Let’s get you running pain-free and stronger than ever.