What to do about DOMS

Paizzaz

When I first started lifting weights DOMS would last about a week. Now it lasts 3-4 days and is not acutely painful, just a little sore. I know to wait 48 hours between working out with weights which is not a problem because I only do it 2x a week at this point but what about cardio? I'm trying to build up my endurance to run a 5k and I was wondering if it was okay to run when I am still sore from lifting. I don't want to potentially injure myself but I also don't want to use it as an excuse to slack. So is it okay to run with DOMS? Also, I've heard different things about lifting weights. I've heard to wait the standard 48 hours (for muscle groups) and I've also heard to wait until all muscle soreness has disappeared. As my muscle soreness lasts more than 48 hours which is correct?

DBoone85

Run. Just run. DOMS is a good thing, just don't overdo it. But do not let it stop you from running.

_Waffle_

Don't worry about how sore your upper body is however if you're referring to legs and such then just cut back on the pace a bit if you're sore. You generally feel much better once you get the muscles warmed up. If you're too sore to walk up the stairs then of course take a day off but general soreness isn't a major concern. I'd never run if I waited till I wasn't sore from running. LOL

I've heard to wait the standard 48 hours (for muscle groups) and I've also heard to wait until all muscle soreness has disappeared.

That's a reference to lifting weights, not aerobic exercise. Fast twitch vs. slow twitch muscles. It's a different story.

Paizzaz

Don't worry about how sore your upper body is however if you're referring to legs and such then just cut back on the pace a bit if you're sore. You generally feel much better once you get the muscles warmed up. If you're too sore to walk up the stairs then of course take a day off but general soreness isn't a major concern. I'd never run if I waited till I wasn't sore from running. LOL

I've heard to wait the standard 48 hours (for muscle groups) and I've also heard to wait until all muscle soreness has disappeared.

That's a reference to lifting weights, not aerobic exercise. Fast twitch vs. slow twitch muscles. It's a different story.

I should have clarified what I meant about waiting 48 hours or until all muscle soreness is gone. I was asking about weights for that bit. Sorry, I had questions about DOMS for both weights and cardio.

No_Finish_Line

you can definetly run on the DOMs

You can still bench press if your sore from the last bench press as long as the last bench press was 48 hrs or more ago. The DOMs is caused by micro tares in the muscle, so you are correct in thinking that your body is not fully recovered when you are experiencing DOMs, but is unlikely that the DOMs will create a situation that you will get injured.

Typically i only experience DOMs when doing a lift that i haven't done in a while or if i really push it while running. The only time i experienced it somewhat routinely while doing the same stuff i was dramatically under eating.

Paizzaz

you can definetly run on the DOMs

You can still bench press if your sore from the last bench press as long as the last bench press was 48 hrs or more ago. The DOMs is caused by micro tares in the muscle, so you are correct in thinking that your body is not fully recovered when you are experiencing DOMs, but is unlikely that the DOMs will create a situation that you will get injured.

Typically i only experience DOMs when doing a lift that i haven't done in a while or if i really push it while running. The only time i experienced it somewhat routinely while doing the same stuff i was dramatically under eating.

Thanks for all the replies and clarification! I think I have DOMS so often due to years or poor nutrition and fitness. I was a squishy weakling but I'm trying to change things.