Super sore - should I run today?

courtneyweiss

Hey all, I need some advice...

On Tuesday, I did some lunges, jump squats and went for a 7k run. I was very proud of myself until I realized the incredible pain that would result the next day. Ha ha. Well, it's Thursday and I'm due for another run. My muscles are still really, really sore (like having a hard time walking up the stairs sore). Should I run today? Or should I let my legs totally recover? Would it be better to warm up the muscles and have a good long stretch? This is something I have ALWAYS been unclear on...

fittraier

try a light slow, shorter run. If it has been 2 days, it will feel good. yoga will also help! Try for 10 min and if you still feel sore. walk. That is always my plan, usually I don't stop, if I can go 10 minutes, I keep going.

Flyntiggr

I find that with day 2 soreness, an easier run makes it feel better. Maybe not 7k, but more like 5 at an easier pace? Get the lactic acid moving in those muscles!

Rubedolove

Stretch for 10 minutes prior to and after running. Do a lighter/shorter run today. Soak in a warm tub afterward to help relax your muscles and keep them elastic. If you have someone who can massage your legs that would be a bonus too! Good luck. There is always something satisfying about that after workout muscle soreness though!

TTHdred

I am with everyone else. I shorter and more slow pace run (maybe jog) to keep you warm and working. Then lots of pre and post stretching to help those muscles recover.

I was once told the following: “Here's a good rule, courtesy of New Zealander Jack Foster, a former marathon world record holder in the over-40 age division: Take 1 easy day for each mile run in a hard race.”

An easy day could be a slow run, job, or fast paced walk depending on what you typically do when you are not recovering.

arc918

I too vote for a "recovery" run = much slower than you would otherwise go

courtneyweiss

Thanks for the advice everyone! I am totally lacing up for a short, slower run followed by some serious stretching! MFP peeps are the best!

arc918

let us know how it went!