Why am I not sore?
FL_Hiker
Posts: 919 Member
Howdy,
I've got a question about exercise and soreness! When I used to work out even for just say 30 minutes I would be sore for weeks after.. I would push through it and was always in a state of soreness despite even taking rest days etc. eventually the pain led me to stop working out. This time around I've been running 25 miles a week (on 5 days off 2) and I haven't had a single sore day. The only thing I've really changed is that now I'm eating the right amount of protein, I used to only eat 10grams a day and now I eat about 60 grams. Could that have been the answer to why I was always sore? Or am I just slacking off and need to be running harder on my runs? My runs feel very easy, never out of breath and my muscles aren't tired... I'm thinking of increasing distance again next week. If you're not sore is that an indicator that you aren't putting in enough effort? Maybe I shouldn't even be questioning this and just roll with it ? 😆
Thanks!
I've got a question about exercise and soreness! When I used to work out even for just say 30 minutes I would be sore for weeks after.. I would push through it and was always in a state of soreness despite even taking rest days etc. eventually the pain led me to stop working out. This time around I've been running 25 miles a week (on 5 days off 2) and I haven't had a single sore day. The only thing I've really changed is that now I'm eating the right amount of protein, I used to only eat 10grams a day and now I eat about 60 grams. Could that have been the answer to why I was always sore? Or am I just slacking off and need to be running harder on my runs? My runs feel very easy, never out of breath and my muscles aren't tired... I'm thinking of increasing distance again next week. If you're not sore is that an indicator that you aren't putting in enough effort? Maybe I shouldn't even be questioning this and just roll with it ? 😆
Thanks!
1
Replies
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No soreness? Sweet!
The more I run, the less sore I get from each run. At lease, until I really push it, by running hills or doing intervals.
If you want to test your "soreness sensitivity," try doing 30-50 squats. That always gets me, even without weights!2 -
Howdy,
I've got a question about exercise and soreness! When I used to work out even for just say 30 minutes I would be sore for weeks after.. I would push through it and was always in a state of soreness despite even taking rest days etc. eventually the pain led me to stop working out. This time around I've been running 25 miles a week (on 5 days off 2) and I haven't had a single sore day. The only thing I've really changed is that now I'm eating the right amount of protein, I used to only eat 10grams a day and now I eat about 60 grams. Could that have been the answer to why I was always sore? Or am I just slacking off and need to be running harder on my runs? My runs feel very easy, never out of breath and my muscles aren't tired... I'm thinking of increasing distance again next week. If you're not sore is that an indicator that you aren't putting in enough effort? Maybe I shouldn't even be questioning this and just roll with it ? 😆
Thanks!
The head coach at my tri club's philosophy is that each workout should leave you wanting more.
Being sore after a run, especially for days, indicates that you overdid it. Most of your runs should be at a conversational pace and should leave you feeling a little fatigued but not outright sore. It sounds like you're doing it right this time around.
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BrianSharpe wrote: »Howdy,
I've got a question about exercise and soreness! When I used to work out even for just say 30 minutes I would be sore for weeks after.. I would push through it and was always in a state of soreness despite even taking rest days etc. eventually the pain led me to stop working out. This time around I've been running 25 miles a week (on 5 days off 2) and I haven't had a single sore day. The only thing I've really changed is that now I'm eating the right amount of protein, I used to only eat 10grams a day and now I eat about 60 grams. Could that have been the answer to why I was always sore? Or am I just slacking off and need to be running harder on my runs? My runs feel very easy, never out of breath and my muscles aren't tired... I'm thinking of increasing distance again next week. If you're not sore is that an indicator that you aren't putting in enough effort? Maybe I shouldn't even be questioning this and just roll with it ? 😆
Thanks!
The head coach at my tri club's philosophy is that each workout should leave you wanting more.
Being sore after a run, especially for days, indicates that you overdid it. Most of your runs should be at a conversational pace and should leave you feeling a little fatigued but not outright sore. It sounds like you're doing it right this time around.
Nice!!! That definetly answers my questions! Thanks 😊0 -
Jthanmyfitnesspal wrote: »No soreness? Sweet!
The more I run, the less sore I get from each run. At lease, until I really push it, by running hills or doing intervals.
If you want to test your "soreness sensitivity," try doing 30-50 squats. That always gets me, even without weights!
Hey now let's not go crazy 😆!!!0 -
Up the intensity (less rest between sets) or increase weight or reps. Heavier rep range (4-6) atleast2-3 minutes rest time between sets. Higher reps (8-12) try only resting 60-90 seconds even could go for 30-45 seconds.4
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Your body has adapted as it should and your fitness level is higher than before so You shouldn't be perpetually sore forever, and you shouldn't seek it out unless you want to stop running for awhile.
0 -
Not sure how true it is, but I have read that low protein intake (below minimum RDI) can impact recovery from exercise. 10 grams a day is definitely below the RDI.
From my personal trainer book:
“The primary uses for amino acids in the body are anabolic processes, such as building muscle mass.”
“Having a sufficient supply of amino acids enhances protein synthesis for muscle building during anaerobic activities and for muscle recovery and repair afterwards.”
Personally I only get DOMS the first week or two into a new exercise routine, but no soreness after that. It doesn’t mean my workouts aren’t effective.2 -
I suspect the low protein has something to do with it. It sounds like you raised your protein from ridiculously low to just kind of low, especially for someone running that much. Is there a reason you are avoiding protein?2
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CarvedTones wrote: »I suspect the low protein has something to do with it. It sounds like you raised your protein from ridiculously low to just kind of low, especially for someone running that much. Is there a reason you are avoiding protein?
I struggle even to get 60 grams most days... I just don't like protein. I'm not a picky person in general.. I love all foods and will try new things but definitely grew up eating mostly veggies, fruits, carbs. My familys meals growing up had a huge emphasis on "girls should eat salads" and "boys eat the meat". Which is really messed up now I know! I'm not a huge fan of meats (not vegetarian I just never ate much of it), beans, yogurts, nuts, etc. I used to swim 7 hours a day/7 days a week + ran track and cross country for several hours daily as well so I am starting to suspect that pain was from over doing it and not enough fuel... I just never realized how abnormal that was, I thought exercise was supposed to feel like that soreness forever. I wasn't sure if it was the protein issue though or if I was just not working out hard enough now, I used to work out too much harder than I am now. 25 miles a week feels like a piece of cake compared to those old workouts. I didn't know if the purpose of working out meant feeling sore= good workout, vs. not sore= you slacked off.
I wish I had more guidance from my coaches on nutrition when I was younger... I am just now learning all of these things
. 0 -
GainsLevelIncreased wrote: »Up the intensity (less rest between sets) or increase weight or reps. Heavier rep range (4-6) atleast2-3 minutes rest time between sets. Higher reps (8-12) try only resting 60-90 seconds even could go for 30-45 seconds.
I don't lift weights....4 -
shadow2soul wrote: »Not sure how true it is, but I have read that low protein intake (below minimum RDI) can impact recovery from exercise. 10 grams a day is definitely below the RDI.
From my personal trainer book:
“The primary uses for amino acids in the body are anabolic processes, such as building muscle mass.”
“Having a sufficient supply of amino acids enhances protein synthesis for muscle building during anaerobic activities and for muscle recovery and repair afterwards.”
Personally I only get DOMS the first week or two into a new exercise routine, but no soreness after that. It doesn’t mean my workouts aren’t effective.
Oh wow thank you!!! Very interesting to know, and I'm glad that it doesn't mean your workouts aren't effective
! That really answers my question. 0 -
CarvedTones wrote: »I suspect the low protein has something to do with it. It sounds like you raised your protein from ridiculously low to just kind of low, especially for someone running that much. Is there a reason you are avoiding protein?
I struggle even to get 60 grams most days... I just don't like protein. I'm not a picky person in general.. I love all foods and will try new things but definitely grew up eating mostly veggies, fruits, carbs. My familys meals growing up had a huge emphasis on "girls should eat salads" and "boys eat the meat". Which is really messed up now I know! I'm not a huge fan of meats (not vegetarian I just never ate much of it), beans, yogurts, nuts, etc. I used to swim 7 hours a day/7 days a week + ran track and cross country for several hours daily as well so I am starting to suspect that pain was from over doing it and not enough fuel... I just never realized how abnormal that was, I thought exercise was supposed to feel like that soreness forever. I wasn't sure if it was the protein issue though or if I was just not working out hard enough now, I used to work out too much harder than I am now. 25 miles a week feels like a piece of cake compared to those old workouts. I didn't know if the purpose of working out meant feeling sore= good workout, vs. not sore= you slacked off.
I wish I had more guidance from my coaches on nutrition when I was younger... I am just now learning all of these things.
What about a protein shake?
Or using protein powder in things like pancakes and muffins.
1 -
shadow2soul wrote: »CarvedTones wrote: »I suspect the low protein has something to do with it. It sounds like you raised your protein from ridiculously low to just kind of low, especially for someone running that much. Is there a reason you are avoiding protein?
I struggle even to get 60 grams most days... I just don't like protein. I'm not a picky person in general.. I love all foods and will try new things but definitely grew up eating mostly veggies, fruits, carbs. My familys meals growing up had a huge emphasis on "girls should eat salads" and "boys eat the meat". Which is really messed up now I know! I'm not a huge fan of meats (not vegetarian I just never ate much of it), beans, yogurts, nuts, etc. I used to swim 7 hours a day/7 days a week + ran track and cross country for several hours daily as well so I am starting to suspect that pain was from over doing it and not enough fuel... I just never realized how abnormal that was, I thought exercise was supposed to feel like that soreness forever. I wasn't sure if it was the protein issue though or if I was just not working out hard enough now, I used to work out too much harder than I am now. 25 miles a week feels like a piece of cake compared to those old workouts. I didn't know if the purpose of working out meant feeling sore= good workout, vs. not sore= you slacked off.
I wish I had more guidance from my coaches on nutrition when I was younger... I am just now learning all of these things.
What about a protein shake?
Or using protein powder in things like pancakes and muffins.
I don't like the shakes but that's what i've been trying to do, I noticed they do make me feel a lot better. And at least it is easier than eating a steak, I can plug my nose and chug it quick 
.I really like the substitute alternatives like protein pasta, I can't even tell the difference! 1 -
You don't like steak
i didn't even know that was possible for a non-vegetarian LOL 2 -
I agree it was probably the low protein intake and overdoing the exercise. Soreness is not a good indicator of how "effective" your workout was. I usually only get sore the first time I do a new exercise if I'm working a muscle I don't typically work, and then after that wears off in a few days, I don't get sore anymore after that.1
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You don't like steak i didn't even know that was possible for a non-vegetarian LOL
I know I know 😆! My parents always cooked steak and they aren't the best cooks in the world but it was always really chewy and dry... I've actually never bothered ordering one at a restaurant because of those past experiences. Maybe they just made it wrong? I've always liked poultry but the recommended serving seems daunting. I can eat about 2-3 oz of chicken and that's it. I just recently started liking fish too because of my husband. I never had it before I met him.0 -
You don't like steak i didn't even know that was possible for a non-vegetarian LOL
I know I know 😆! My parents always cooked steak and they aren't the best cooks in the world but it was always really chewy and dry... I've actually never bothered ordering one at a restaurant because of those past experiences. Maybe they just made it wrong? I've always liked poultry but the recommended serving seems daunting. I can eat about 2-3 oz of chicken and that's it. I just recently started liking fish too because of my husband. I never had it before I met him.
Chewy and dry is definitely made wrong. A lot of people overcook steak.1 -
look up what not getting enough protein can really do to your body. you will most likely change your mind once you see the issues it can cause you.10g is way too little.1
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CharlieBeansmomTracey wrote: »look up what not getting enough protein can really do to your body. you will most likely change your mind once you see the issues it can cause you.10g is way too little.
Yes......0 -
CharlieBeansmomTracey wrote: »look up what not getting enough protein can really do to your body. you will most likely change your mind once you see the issues it can cause you.10g is way too little.
hope thats a woo as in woohoo. too little protein IS harmful to your health2 -
I so hear you on the steak and fish.
I grew up in northern England and a steak, if you were ever offered one, was like shoe leather (think hiking boots), and the only fish I knew was fish and chips.
Fast forward a few decades and I met a west coast Canadian that grew up on BBQ steak (rare) and fresh sea food.
After a lot of persuading I tried a medium rare steak- oh my! Night and day to my early experiences.
It is now one of my favourite foods.
Seafood, very much the same story. When we went out he would order seafood and put a small portion aside for me to try. My palate slowly developed to appreciate the various flavours.
Salmon is low on my list, halibut on the top, cod a good staple.
Ooh and I love prawns. With them he ordered a couple of buckets in different broths, and a big spinach salad (just in case I hated everything).
I had had a problem with having a little taste then a not so nice lingering after taste. With these buckets of prawns I found once I had got past eating 3 of them the after taste had gone. Since then I have had no problem with prawns, muscles, or clams.
Those stories were told just to say not having a palate, doesn't mean you can't acquire a palate, for at least a few extra protein sources, if you are willing.
Heck my veg palate was pretty limited (local availability at the time) and I had never had rice, as a savoury, or pasta until I was in my late teens and living on my own.
Take it slow but try to broaden your protein palate, your muscles will love you for it.
Cheers, h.3 -
It could have also been a response to the fact that the OP isn't eating 10g of protein anymore. I personally find it best to not question why a button was or wasn't clicked. That said that's more an issue that I see in forums that have more established buttons (ie Ravelry).CharlieBeansmomTracey wrote: »CharlieBeansmomTracey wrote: »look up what not getting enough protein can really do to your body. you will most likely change your mind once you see the issues it can cause you.10g is way too little.
hope thats a woo as in woohoo. too little protein IS harmful to your health
2 -
It could have also been a response to the fact that the OP isn't eating 10g of protein anymore. I personally find it best to not question why a button was or wasn't clicked. That said that's more an issue that I see in forums that have more established buttons (ie Ravelry).CharlieBeansmomTracey wrote: »CharlieBeansmomTracey wrote: »look up what not getting enough protein can really do to your body. you will most likely change your mind once you see the issues it can cause you.10g is way too little.
hope thats a woo as in woohoo. too little protein IS harmful to your health
could be but I would think they would have woo'd her post and not mine. but anyway.1 -
Yes I'm eating 60 grams now . They probably woo because you didn't read.0
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shadow2soul wrote: »Not sure how true it is, but I have read that low protein intake (below minimum RDI) can impact recovery from exercise. 10 grams a day is definitely below the RDI.
From my personal trainer book:
“The primary uses for amino acids in the body are anabolic processes, such as building muscle mass.”
“Having a sufficient supply of amino acids enhances protein synthesis for muscle building during anaerobic activities and for muscle recovery and repair afterwards.”
Personally I only get DOMS the first week or two into a new exercise routine, but no soreness after that. It doesn’t mean my workouts aren’t effective.
Ditto. The first week back after taking 2 months off (concussion), I could barely walk! Now I don't get sore any more.1 -
You shouldn't expect DOMS once you've gotten used to a workout routine. It doesn't mean anything is wrong; your muscles just recover more quickly from exercises that they've done repeatedly.
Since you're not a big meat fan, how do you feel about vegetarian protein sources? Tofu, tempeh, seitan, TVP (dehydrated soy protein, which you can season as you like), prepackaged meatless proteins? You can eat all of those things in addition to meat--no need to be vegetarian if you don't want to be.
Edit, regarding increasing your running distance: If you're comfortable at the distance you're currently doing, then you can try increasing it, but standard advice is not to increase your mileage by more than 10% each week.1 -
Soreness doesn't tell you whether the workout was optimal or not, so honestly I wouldn't worry. You're not getting sore, that's great! As long as you're progressing and seeing the results you want I wouldn't change anything.
Usually we get sore when we do something different, a new exercise, more volume than usual, better form (hitting the muscles as they should be), a longer workout etc.. but this isn't a guarantee and sometimes we get sore even when we have a really suboptimal workout. It's really nothing to worry about.
Your food intake may play a part in recovery, it's hard to tell unless that was the only thing that changed. Either way, I definitely think 60g is a much better target to have for protein! Sounds like you're doing well 1 -
Howdy,
I've got a question about exercise and soreness! When I used to work out even for just say 30 minutes I would be sore for weeks after.. I would push through it and was always in a state of soreness despite even taking rest days etc. eventually the pain led me to stop working out. This time around I've been running 25 miles a week (on 5 days off 2) and I haven't had a single sore day. The only thing I've really changed is that now I'm eating the right amount of protein, I used to only eat 10grams a day and now I eat about 60 grams. Could that have been the answer to why I was always sore? Or am I just slacking off and need to be running harder on my runs? My runs feel very easy, never out of breath and my muscles aren't tired... I'm thinking of increasing distance again next week. If you're not sore is that an indicator that you aren't putting in enough effort? Maybe I shouldn't even be questioning this and just roll with it ? 😆
Thanks!
I don't think you need to be sore every time you exercise. As long as you are getting progressively more intense with your exercise, it's unnecessary to always be sore. Cl1
This discussion has been closed.
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