i'm back running, and SORE!!!!

longtimeterp

So i basically went all winter without running. two weeks ago i decided to just go for a run, went like 5 miles, 11-12/min pace. Next day, i was soooo sore i could barely walk, for most of the week. Mind you i'm also up like 20lbs since last running too ugggh.

Yesterday i decided to go again, but only went around 2.5 miles, same pace. This morning, i am a little sore but not too bad. I want to run again today but...

My question is should i maybe give it a week or two of every other day and distance buildup again, or if the soreness isn't too bad just run every day?

hbrittingham

When I started back to running back in the first of March, I had taken a 4 month break. The first run I did was only 2 miles and I felt great while I was doing it, but I could hardly walk the next day!

So, I went again 2 days later and then 2 days after that. I didn't end up sore anymore. I run 3 times a week now.

The biggest worry I'd have for you is that you need to let your muscles build back up, and it will happen quickly if you were running regularly before, before I'd start trying to run every day. Otherwise, you may injure yourself.

KyleeNicolle

There is a great 5k program that I always follow when I've taken a couple months off. You are risking injury by jumping right into 5 miles like that. Here is the link to the 5k program: http://www.feelgreatin8.com/feelgreatblog/5k-beginners-6-week-training-plan/

You can cross-train as well if you feel like it isn't a good enough workout. I typically did my morning gym workout and then the 5k training in the evening

longtimeterp

KyleeNicolle wrote: »

There is a great 5k program that I always follow when I've taken a couple months off. You are risking injury by jumping right into 5 miles like that. Here is the link to the 5k program: http://www.feelgreatin8.com/feelgreatblog/5k-beginners-6-week-training-plan/

You can cross-train as well if you feel like it isn't a good enough workout. I typically did my morning gym workout and then the 5k training in the evening

that might be a little slower than i was thinking of, but thank you. i was running around 40 miles a week, with at least on 8+ mile run, coupled with 100 miles of cycling.

However i will take the advice in that plan about brisk walking at the end of the week, even when im back up to running every day. Thanks!

mwyvr

Are you familiar with MAF and Dr. Phil Maffetone? His slower aerobic method, used by many endurance athletes, is also ideal for those of us starting running again, or for the first time. Happy with how good I feel, with very short recovery.

KickinIt23

Wow you and I are pretty much on the same page except I was never averaging 40+ miles a week. But we average about the same pace. I am supposed to be running a half marathon in a couple weeks! Yikes! Well although I don't have much time, I just started running again but I have started to use Liporidex Pos/t workout. Also I might add that I because I am just starting our I only run every other day, and on the days I don't run I do some basic lifting. But the post workout has helped me not get so sore. Because time is not on my side, I can't afford to be sore and not able to run for days. It has BCAAs and is loaded with some great antioxidants, it's worth checking out and could save you from being sore all the time. Good luck getting back into the swing of things. I know how hard it can be. I am finally just starting to love running again! lol

franola12

Getting sore after working out is normal, but you don't want to push yourself too hard too soon. I just got back into things again and I have been using Liporidex Post-workout and that helps to reduce soreness and inflammation after working out. If it wasn't for that I would be sore all the time.

SueInAz

If it's been awhile since running I'd definitely suggest only every other day for the near future, just like I'd suggest it to a new runner. Give your body time to re-adapt and avoid overuse injuries.

Frankly, I don't run every day at all. I lift a couple of days each week on the days between runs. I've managed to avoid injury so far (well, except the time I stepped on a big piece of gravel and injured the sesamoids in my right foot). All of my friends who run, or used to run, every day have all had some sort of major injury or surgery related to running, mostly knees. My friends who don't, haven't. It might well be coincidence but....