Leg recovery - any tips?

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jtcedinburgh
jtcedinburgh Posts: 117 Member
in Fitness and Exercise
Started 5X5 yesterday - and despite it being relatively light weights, I'm clearly using my muscles differently when doing the squat than when I run etc.

Any tips for recovery? My legs just feel - fatigued, a little sore, you know the feeling.

What I'm more worried about is that my next session is tomorrow evening, and I have to run ~13 miles on Sunday. Perhaps I should have delayed beginning 5X5 until next week.....

My rough plan so far is: keep moving (gentle walking), fluids (water) and upping my protein intake. Maybe some of you can give me other ideas? ta.

Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
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    dont do leg day before long run day! that's my only advice.

    all the rest is what you've said, make sure you're eating enough in general - i find long distances difficult on a deficit, as well as enough protein.
  • LazSommer
    LazSommer Posts: 1,851 Member
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    Don't skip the workout, it stops after the first week and until you are hitting higher weights it shouldn't interfere with your running. Eat, drink, sleep.

    Leg day is 3 days out of the week, you only get one day not preceeded by a squat day. Running will make your legs feel better.
  • Joanna2012B
    Joanna2012B Posts: 1,448 Member
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    Definitely no leg day before long run day!! Yoga may help!! Along with everything else that you said!!
  • its_ash6972
    its_ash6972 Posts: 5 Member
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    Drinking some Bcaas and foam rolling always makes me feel much better!
  • mbaker566
    mbaker566 Posts: 11,233 Member
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    foam rolling
    it hurts so good.
  • selina884
    selina884 Posts: 826 Member
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    This is temporary.

    If you are too achey then skip tomorrow.

    You will find that after a few heavy leg sessions, you wont ache as much as you are aching now.
  • terricherry2
    terricherry2 Posts: 222 Member
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    Foam rolling. It's like BDSM for people who workout.
  • King_Spicy
    King_Spicy Posts: 821 Member
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    SL5x5 will only hurt you for the first 1-2 weeks. As far as recovery, other than time, I found eating the proper amount of nutrients after a workout and a heated compression leg massage machine both work wonders. BCAA or any other tricks don't really work for me. I've yet to try foam rolling, but I hear great things and see people doing it at the gym all the time.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
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    Foam rolling, lacrosse ball, yoga all have helped me.

    Also I would try running same day as working out. It a better option for your legs to recover as you get a true rest day after.
  • Dali032484
    Dali032484 Posts: 35 Member
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    Low fat chocolate milk is a nice recovery drink. Increasing your protein intake also helps.
  • Skee_2802
    Skee_2802 Posts: 296 Member
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    I find foam rolling before and after a session helps with recovery and performance.
  • robertpcooke
    robertpcooke Posts: 12 Member
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    Hot bath with Epsom salts
  • jtcedinburgh
    jtcedinburgh Posts: 117 Member
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    Well, the 13 miles turned out to be 14, and I made it - the discomfort from Wednesday's squats had more or less gone by Saturday afternoon, but I still felt the last few miles and hills of yesterday's run. I reckon I probably needed a bit more R&R....
  • Timothyh27
    Timothyh27 Posts: 251 Member
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    Make sure you take time to warm down after exercising. Get some good stretches in.
  • jdscrubs32
    jdscrubs32 Posts: 515 Member
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    To be honest, I like running the day after a leg workout because the run normally releases the lactic acid that has built up in the legs after a leg workout. The beginning of the run is normally tough with Leg DOMS but after a while it gets a lot easier.
  • pondee629
    pondee629 Posts: 2,469 Member
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    Go for a walk, a jog, a light run. Maybe some butt kickers and stretching. The start of any run will have your legs feeling like lead, they'll ease up.
  • jtcedinburgh
    jtcedinburgh Posts: 117 Member
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    Thought I'd update this: stretches and foam rolling seemed to be the answer for me.
  • HamsterManV2
    HamsterManV2 Posts: 449 Member
    edited August 2016
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    What is your priority? Strength or running? Strong Lifts and other novice programs are meant to give you the fastest strength gains in the shortest time possible - adding running in that will definitely blunt your progress.

    You have to choose to:
    • prioritize running, thus having a slower squat progression
    • prioritize squatting, thus having a slower run progression - Only do running AFTER squatting
    • do a strength & conditioning program which includes both, but at a lower frequency (replace power cleans with rows, I wouldn't do power cleans without an Olympic lifting coach) This program also has conditioning a day after squatting, giving proper recovery time for both.


      This gets you 2 squat days and 3 running days. Keep in mind that running DOES conflict with squatting, as the impact from runs (especially hill sprints) takes away from squatting recovery. I personally use other methods for cardio that has less of an impact on squats, such as rowing or weighted sled pushing. Though I fully endorse running - nothing feels quite as good as it :)
  • erimethia_fekre
    erimethia_fekre Posts: 317 Member
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    jtcedinburgh wrote: »
    Started 5X5 yesterday - and despite it being relatively light weights, I'm clearly using my muscles differently when doing the squat than when I run etc.

    Any tips for recovery? My legs just feel - fatigued, a little sore, you know the feeling.

    What I'm more worried about is that my next session is tomorrow evening, and I have to run ~13 miles on Sunday. Perhaps I should have delayed beginning 5X5 until next week.....

    My rough plan so far is: keep moving (gentle walking), fluids (water) and upping my protein intake. Maybe some of you can give me other ideas? ta.

    I personally like 5-10 minute ice baths if you can take it.

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