soreness
ck2d
Posts: 372 Member
When I run for an hour + my whole body is sore basically for the whole day afterward. It's not my joints, it's muscle soreness, and everywhere, shoulders on down.
Is this just part of the deal? Is there anything I can do to prevent it?
Is this just part of the deal? Is there anything I can do to prevent it?
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Replies
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This is normal for pushing your body to the limits of its capability. It may be that you're running too fast, or it may be that you have not yet developed your body to tolerate running for that long a time.
By way of example, what you describe is normal for the day after running a marathon. I don't feel it the day after running a half marathon (a bit over an hour and a half at race pace.) I don't feel that after a 22 mile easy run (a bit over three hours). But I might feel it after a 15 or 16 mile hard interval workout including 2 to 7 miles faster than half marathon pace. Even though the workout is shorter than the 22 mile training run in both time and distance, running harder makes a difference.
Now, my example is for a reasonably well trained marathon runner. There are runners who will experience what you describe after running a half marathon; this typically happens when the half marathon is the longest race distance the runner has done and the body is not conditioned for longer distances.
So what to do about it? Take a rest day when you feel like that. Build your distance very gradually. Run slower, unless you're running a race or doing a planned speed workout. Keep your speed workouts shorter than an hour, at least until you build more endurance.2 -
I have not been running for approximately two years. Several weeks ago, I started running again. I am starting out slowly. My goal is to run a half, next Spring. Last Sunday, I ran four miles for the first time in well over two years. Since I am just starting out again, and pushed myself to a longer distance, I felt the soreness for a couple of days. Mostly in my ankle joints, calves, quads, and somewhat in my ITB. After a couple of days, the soreness and stiffness diminished, and Tuesday, I had a great two mile run on the TM.
I agree with the writer, above. If you really push yourself, you can expect stiffness and soreness. If you push yourself too hard before you are ready, it can lead to injury. As you gain strength from logging more and more miles, you will continue to push out the point where you feel this tiredness and soreness. In a couple of months, I hope to be feeling that soreness at eight miles, not four.
Steve0 -
I've only been running for about 4 months. I did C25K, straight into C210K, and what I've been doing is adding 12 minutes, which is about a mile, every week, 3 runs per week.
I'll dial it back a bit for a little while, see if my body will adapt.
Thanks for the info!0 -
Everything above is true. I will add, that you being a newer runner that it could be because of a weaker core as well. The longer you run, the longer your core has to support proper posture, gait, etc. It is tiring on the body if it is not ready for it. While dialing it back is a smart move, I would also look at maybe bringing in some core strength work to help supplement your running.2
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I've only been running for about 4 months. I did C25K, straight into C210K, and what I've been doing is adding 12 minutes, which is about a mile, every week, 3 runs per week.
I'll dial it back a bit for a little while, see if my body will adapt.
Thanks for the info!
Sound like a good plan. Most good marathon training plans build this way, but they also have a cutback week every third or fourth week where you actually cut your mileage back by about 10-20% and let your body catch up. Maybe you could try incorporating something like this into your plan. Congrats on C25K and C210K!0 -
Unless you are already running 30+ miles a week, adding 3 miles a week is just too much. A good rule of thumb is to not add more than 10% each week, and every 3 or 4 weeks, take a cutback week where you run less.0
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spiriteagle99 wrote: »Unless you are already running 30+ miles a week, adding 3 miles a week is just too much. A good rule of thumb is to not add more than 10% each week, and every 3 or 4 weeks, take a cutback week where you run less.
Yep... you're trying to do too much too fast.
I would take a couple of days rest and then start back at a lower mileage and then increase your distance more slowly.0 -
spiriteagle99 wrote: »Unless you are already running 30+ miles a week, adding 3 miles a week is just too much. A good rule of thumb is to not add more than 10% each week, and every 3 or 4 weeks, take a cutback week where you run less.
Sorry. I misunderstood your post to mean that you were adding a mile per week. I agree with above. Adding a mile per week to one of your runs would probably be the better way to go. Also agree that cut back weeks every 3-4 weeks are essential. That is where you will really notice your gains.0 -
Update - I basically took a week off, then did shorter runs. Today I ramped it up again and did a 2 hour run with no soreness at all.
Thanks for the advice!1
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