Soreness & Running

rudexvirus
rudexvirus Posts: 52 Member
in Fitness and Exercise
I restarted (again) this week on my weight loss, including calorie goals and working out.

I have learned to work through the soreness of the first week or so. but this time my fiance has added running/jogging into the mix. We went for the first time yesterday, and I did my normal stuff as well. The biggest issue I have right now is that my legs are -extra- sore from it. We plan to go tomorrow as well, and I can't shake the temptation of an off day today so I don't have jello legs from the get go in the morning.

Runners; what do you do to push past the soreness? Do you take off days the day before if you don't run every day? Did you in the beginning?

I could probably get through my usual routine today, but tomorrow may be hard. Any suggestions as to how to power through it?

Replies

  • weightliftingdiva
    weightliftingdiva Posts: 522 Member
    Foam rolling for everything.

    Foam roll before, foam roll after, foam roll when you're watching TV at night. It hurts so good. I use it before and after weight-lifting. If I jog (which I don't like but I want to be able to run a mile for fitness so I'm making myself do it), my calves get painfully tight, and foam-rolling those + regular stretching works wonders.

    My gyms at school and home both have several foam rollers, and I purchased one for my home via amazon for like $15.

    There are plenty of videos online and guides to teach you how to foam roll effectively.

    Best wishes!
  • jason_adams
    jason_adams Posts: 187 Member
    I'd suggest you don't, or at least not the planned version. Work back in a little more slowly, or you'll find yourself taking another break. SOME muscle soreness is ok. If it's interfering with your activities though, it is telling you something more important.

    Glad you are back at it!! :smile:
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    We went for the first time yesterday, and I did my normal stuff as well.

    Key question would be how far you ran, and how fast you ran, and what your other normal stuff is? And in my view, if you're introducing running into your programme you need to manage that introduction, ease back on other activities on the same day and manage your running so that you're not overdoing it.
  • rudexvirus
    rudexvirus Posts: 52 Member
    I'd suggest you don't, or at least not the planned version. Work back in a little more slowly, or you'll find yourself taking another break. SOME muscle soreness is ok. If it's interfering with your activities though, it is telling you something more important.

    Glad you are back at it!! :smile:

    This was my thinking, exactly. I may take more frequent breaks from studying today to make sure my legs aren't just sitting still. (Which usually doesn't help me anymore than over doing it)

    The thought of trying to run with the muscles that hurt today sounds awful.
  • rudexvirus
    rudexvirus Posts: 52 Member
    We went for the first time yesterday, and I did my normal stuff as well.

    Key question would be how far you ran, and how fast you ran, and what your other normal stuff is? And in my view, if you're introducing running into your programme you need to manage that introduction, ease back on other activities on the same day and manage your running so that you're not overdoing it.

    I think the big thing was trying to do my normal cardio afterwards, it just didn't give them enough time to breath. The total distance was 1.5 miles, but it wasn't all running, We went back and forth between walking and running since we are both out of shape. I think the calculated mph was about 4.5 with the overall time.
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    The total distance was 1.5 miles, but it wasn't all running, We went back and forth between walking and running since we are both out of shape

    That's a sensible approach. I'd suggest a couch to 5K plan to get you up to running for 30 minutes continuously as a starter. I use the NHS podcast, but there are a number of other podcasts and apps that you could try.

    That'll help both push you, and manage your running to reduce the risk of injury.

    http://www.nhs.uk/Livewell/c25k/Pages/get-running-with-couch-to-5k.aspx
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    I'd suggest you don't, or at least not the planned version. Work back in a little more slowly, or you'll find yourself taking another break. SOME muscle soreness is ok. If it's interfering with your activities though, it is telling you something more important.

    Glad you are back at it!! :smile:

    Sensible approach......a certain amount of soreness is normal, if you're really uncomfortable listen to your body and dial it back a notch. I'll also second the foam roller comment, I use mine after almost every longer run. In extreme circumstances ice baths are torture but work......
  • omma_to_3
    omma_to_3 Posts: 3,265 Member
    Honestly, I don't usually get sore from running, even when I was just starting. I think you're probably going too fast/too far from the start. Slow it down and you shouldn't have soreness. The only time I actually get sore from running is when I do something like a half marathon - and even then, it's fairly minor.

    Being sore all the time isn't that fun and IMO, will make it harder for you to keep up your exercise long term if you keep dreading the impending soreness.
  • Eric_DeCastro
    Eric_DeCastro Posts: 767 Member
    i haven't pushed myself in awhile but when i do, i use a foam roller to massage the soreness. but once you get in a routine like 3 miles a day, You won't be sore anymore. I try and roll before and after my run. but more so before so my muscles are loose and warmed up. but since you ran one time, then it's normal to be sore. just keep at it. if you take too many breaks it will become running once a week, then once every two weeks...you get the picture.

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