How long do I recover??

strawberrygashes

I am currently doing C25K. Yesterday, I climbed a mountain, which is approx 8.6miles (13.84km) in total (maybe more) and had VERY steep up hill climbing. The mountain has the highest summit in England and Wales, and I climbed to the summit.
Today I can really feel it in my legs, particularly my calves. I was meant to run today but my legs hurt that much I don't think I would get very far!! But how long, after such a hard hike/climb, would you wait to recover until continuing with running? I'm worried my legs are still going to hurt tomorrow, and I'm not sure if I just push through or if that's a bad idea.
I'm also worried that leaving it another day will set me back on my C25K progress.

Any advice is greatly appreciated.

shbretired

drink some tonic water, or quinine ☺ i'd go for a walk today :glasses:

MrsZMartin

A light run should help ease the soreness. I would take today as a rest day, but get back into your C25K plan tomorrow. Just listen to your body. If you start to run, and it eases the muscles, great! Go for it! If your legs are so sore that after a good 5-10 minutes, you're still feeling dreadful, walk it out and attempt the run the next day. Good luck!

strawberrygashes

Thanks for the replies! I'm going to continue resting today then, I have done some hula hooping instead lol. I will go and try for a run tomorrow and if I really struggle then I will walk it out, like you suggested

CGreen177

You'll probably hurt for a couple of days. Walking it out will definitely help. Did that one a couple of years ago - hope you had good views I'm feeling the same after my climb yesterday (first biggie of the year)

bradthemedic

Walking will help tons! It will keep everything limber. I'd wait 1-2 days before running again.

Jomalone2

Have you tried compression socks? Best $40 I've ever spent. I never thought they would be anything more than a gimmick but they work. Even if you don't actually run in them, sleep in them or wear them under your pants a few hours a day. They really do speed up the healing process.

strawberrygashes

I will try a very light jog after at least a 10 minute walk, but I won't get disheartened if I can't manage much and walk it out like you've all suggested.

Yes, we had fantastic views! We did go into the clouds at the summit and it was bitterly cold, but on the other side some of the clouds shifted and we could see the sun shining down below and a great view of the valleys

I hadn't thought of compression socks, thank you for the suggestion

strawberrygashes

CGreen177 where did you climb yesterday?

BrianSharpe

Take it easy for a couple of days (go ahead & walk) and then try a nice easy run to see how you feel.

When you're fatigued you're more likely to resort to poorer form and that increases the likelihood of an injury.

MoreBean13

Have you tried compression socks? Best $40 I've ever spent. I never thought they would be anything more than a gimmick but they work. Even if you don't actually run in them, sleep in them or wear them under your pants a few hours a day. They really do speed up the healing process.

Oooh I have compression socks back from my waitressing days, I've never thought to wear them as recovery socks. Good idea!

CGreen177

I did a couple of munros just south of Crianlarich - Cruach Ardain and Ben Tulaichean - stunning views at the top but then the weather came in - gales, snow hail ... pretty much ran up the 2nd top and down again for shelter. I think we were about 1000m of climbing and 15k in total - bit of a step up from what I've done so far this year, and my legs never seem to get used to it!

CGreen177

And the worst thing is I am completely ravenous for about 2 days afterwards.
*sitting here thinking about what I shouldn't be eating next*

gp79

Eat plenty, because you cant recover properly if you have a big deficit.

Drink water.

Get some decent sleep.

Stretch

Not doing these things, will only prolong your muscle soreness.

As far as when to start running. It's personal preference. You be the judge and do it when you can. There's nothing wrong with a little discomfort while running. You may find you feel better when you're done.

strawberrygashes

I've been the same!!! When I got back yesterday I wasn't particularly hungry, but tried to eat more after such a hard walk. Today however, all I have thought about is food. So that's normal then lol I'm trying to eat lots of little meals, so I can eat through the day but not eat hundreds of calories lol.

CGreen177

I eat loads on the day of the walk, and frankly whilst I snack on dried fruit and nuts during the walk, sometimes you just need a mars bar to give you a boost up a hill! Still usually under goals on the day, so if I'm over on the day before and day after, it's all good!

strawberrygashes

Gp79, I'm glad you said eat plenty :laugh: I guess its common sense when your already on a calorie deficit.

strawberrygashes

On the day of the walk I ate fruit, turkey but ate when I was around half way up. Then I had a chocolate bar at the top. I think I ate well on the day of the walk, and had baked potato with tuna when I got home.

All this talking of food is making my stomach ache for something yummy

meshashesha2012

Have you tried compression socks? Best $40 I've ever spent. I never thought they would be anything more than a gimmick but they work. Even if you don't actually run in them, sleep in them or wear them under your pants a few hours a day. They really do speed up the healing process.

Oooh I have compression socks back from my waitressing days, I've never thought to wear them as recovery socks. Good idea!

wear them on your tough workouts. compression gear works better during the the fact than after.

MoreBean13

Have you tried compression socks? Best $40 I've ever spent. I never thought they would be anything more than a gimmick but they work. Even if you don't actually run in them, sleep in them or wear them under your pants a few hours a day. They really do speed up the healing process.

Oooh I have compression socks back from my waitressing days, I've never thought to wear them as recovery socks. Good idea!

wear them on your tough workouts. compression gear works better during the the fact than after.

I feel like knee high nylon socks would be uncomfortable running...but I guess I can't knock it 'till I've tried it.

CGreen177

I eat *really* badly when walking Start off with bacon, sausages and eggs - good base for keeping me going. Then snack on fruit and nuts through the walk. Yesterday was a '2 mars bar' (snack size) walk. Then a beer when I get home and either steak and baked potato / pasta feast. Plus I drink a tonne of water, and also lucozade sport. Got to keep your energy levels up - nothing worse than crashing on the way up a hill (done that before and not much fun!)

strawberrygashes

Oh I had half a pint of ale when we got back down. If you've done Snowdon, then you know there's a little pub at the bottom where all the walkers go afterwards. Could just about manage the half pint! In the morning before the walk I had Scotts porridge oats with honey.