Sore a lot

Dahllywood
Dahllywood Posts: 642 Member
in Fitness and Exercise
I usually work out every other day, and my typical routine consists of running 3 miles, 30 mins of elliptical, and abs/pushups. Some days I add weight training

However more and more I feel like I'm sore more often, especially in my legs. I try and eat the right things to recover: bananas, lots of protein every day, milk, etc., but I always feel sore. I get plenty of sleep too, I dont get it!

Does anyone have suggestions? I don't want to turn to protein bars/shakes/etc. Sometimes I eat bars but I really want to try and stay clean. I eat lots of protein in my natural foods...

Thanks!

Replies

  • gargisingh
    gargisingh Posts: 123 Member
    Studied this in biochemistry graduate class and revised it recently in a biophysics class-
    Soreness: is lactic acid building up in your muscles. It takes about 2-3 days to flush it out. Take two days off, I infer you will feel better.
    I run a lot and I am trying to speed up. Whenever I am too sore, I take days off and I feel better, rested and run faster :smile:
    All the best!
  • samblanken
    samblanken Posts: 369 Member
    I run, and when I'm sore, I can't run nearly as fast. My fastest days are the day after a rest day.
  • wellbert
    wellbert Posts: 3,924 Member
    If nothing else works, you can always HTFU.

    =)
  • Dahllywood
    Dahllywood Posts: 642 Member
    Thanks for the advice!
    And I do HTFU, I still go don't I? XD
  • FightingGenetics
    FightingGenetics Posts: 108 Member
    Also try to take Glutamine. It's real cheap and it helps get that lactic acid out of your muscles to reduce soreness
  • gollyitsmolly
    gollyitsmolly Posts: 54
    FOAM ROLL. I warm up with the roller and cool down with it. Also on rest days to loosen up. For runners hit back, quads, hams, calves and IT bands at the very least. It will feel amazing. Many gyms have them in the stretching area or you can but your own online or at a sporting good store. Good luck!
  • stljam
    stljam Posts: 512 Member
    FOAM ROLL. I warm up with the roller and cool down with it. Also on rest days to loosen up. For runners hit back, quads, hams, calves and IT bands at the very least. It will feel amazing. Many gyms have them in the stretching area or you can but your own online or at a sporting good store. Good luck!

    ^^^^What she said. You also can use a Massage Stick which is similar to foam rolling but better for certain parts of the body (calfs for example).

    Word of warning, massage stick and foam roll definitely hurt if you are truly sore but they will speed up the recovery a lot. You can also use them like stretching before and after.

    Lastly, taking BCAAs has helped my soreness from weight training. Their are studies that show they lower CPK levels after exercise. YMMV.
  • SageGoddess320
    SageGoddess320 Posts: 2,589 Member
    Make sure you're getting in good warm-up's and cool down's. If you don't stretch properly, your muscles tend to be more sore.

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