First Day Runner

delsey2007

I started running yesterday for the first time. I ran in intervals. I did like a minute running, 2 minutes or so of walking, then repeated it for like 20-25 minutes. I felt GOOD and I didn't push myself too much. Now today after waking up I'm sore ALL OVER...is that normal? My legs, upper arms, and abs even hurt. That's supposed to happen right?

SmashleeWpg

Yup! You're introducing your body to something new Make sure to stretch and drink lots of water. Eating a banana or something with potassium after your run can help with soreness the next day, too. That's a great start that you've got with your intervals, keep it up!

sarafil

Yes, that is normal! Running works more than just your legs. Core strength is very important to running well. Great work! My advice to you is make sure you are taking it slow and do not overdo it, and make sure you are wearing good running shoes that were fit by someone knowledgable. Also make sure you are running with proper form (feet under your body, quick steps, hit your foot in the middle, not the heel). All of these things will help to minimize injury. Have fun, running is awesome!

LooseWheel

Firstly good on you for giving running a go. great all over work out and calourie burner. Many reasons for soreness. Over cooked it, did too much to start. I ran for 10 mins and almost felt like I couldn't walk the next day. ease into it after the soreness reduces. Not stretching after. Lactic acid build up. DOMs is another term I have heard of here on MFP. Delayed onset Muscle soreness. Not sure about that one, might have to look it up. You could also have small tears in your muscles so they will be extremely sore and will take longer for the soreness to reduce. Maybe the alternating between walking and running over the next few weeks will help build up strength and resistance.

Anywhoooo. To avoid being sore the next day I now do stretching after and take BCAA's. Branch chain amino acids. I'm in Australia and thats what they are called here. They are amino acids and help to reduce muscle soreness. I have noticed a big difference. My main exercise is bike riding not running. I give you a big thumbs up for giving running a go as I find it uncomfortable! Used to do it in highschool and loved it back then. I was really skinny as well which made it easy.

Best of luck. Keep it up as it is good for you. Hope you can get through these first few days and each new day after a run there will be less soreness. The old saying of 'no pain no gain' isn't true either. cheers.

Di3012

I started running yesterday for the first time. I ran in intervals. I did like a minute running, 2 minutes or so of walking, then repeated it for like 20-25 minutes. I felt GOOD and I didn't push myself too much. Now today after waking up I'm sore ALL OVER...is that normal? My legs, upper arms, and abs even hurt. That's supposed to happen right?

Yes, don't worry.

Everytime you run from now on, it will be less and less sore until one day you wake up and your legs are not sore at all. It does not take long so continue

delsey2007

Thank you all so much! I appreciate all your help. I decided that I'm going to run every other day so that I don't burn myself out. I wanna go now but I won't let myself because I don't want to cause myself an injury. I started lifting weights this morning, 10 lbs, 4 different things- 3 sets with 15 reps for each...that's probably overdoing it a bit but I'm dedicated to finding something to do when I can't run. I'm also considering going out and walking a mile or so each day that I don't attempt to run. I know it's a long journey! I just hope I can stay motivated. You guys are amazing! Thanks for your words!!!

kellster111

Well done on trying running, I love it. Have a look at podcasts on the internet that are for beginners, search for Couch to 5K, they do runs by weeks and build up to running about 5k in 10-12 weeks.