DOMS from Running and Starting Les Mills PUMP - Recovery Q?

Qski

I am very unfit and have started doing Zombie 5k Training (I just started week 3). My legs hurt a bit during my walk/run, shins hurt a little for a few hours after and the next day I usually have some but not bad soreness in my thighs both quads and hamstrings. 2 Days ago I also started Les Mills Pump Challenge and despite starting out super easy with just the bar and it only being a 25minute work out, I have significant pain in both quads and hamstrings.

I have read some conflicting information about continuing to exercise when still in pain...

I get the idea that working out the same body area is probably not a good idea since the muscle hasn't fully repaired itself.

In my case even though running and body pump are more cardio than anything else, I am obviously building muscle if I am getting DOMS, so if my quads and hamstrings hurt to I wait until they are both ok before I do any more running and any squats or lunges in Pump?

Or would it be ok to still do one or the other?
I have the motivation and desire to do something 6 days a week now with 1 day rest, but I definitely do not want to injure myself and then have to wait before I can do anything again.

Suggestions?

Cherimoose

I would do some light exercise / movement every day to promote recovery, and when the soreness has reduced to where it is "moderate pain", then do a light lifting workout or run.

Keep an eye on that shin pain - if it doesn't improve soon, look into why.