Muscle Soreness

Hey there, I have only just started at the gym and back in my day loved to run. So for me now after a while on the treadmill or push bike my legs are constantly tired even a week down the line.
Once i finish a workout i'll have a protein shake straight away and ensure that i've got enough protein in me before i work out. I'm still learning the protein vs carbs at the moment so bare with me.
As well as this i mix up cardio with strength training so when i feel my legs are tired i'll hit the weights and vice versa. Best advice someone told me when biking was if your legs ache move it down a few gears so your spinning to take the strain off.

I thought I was in ok shape because I'd been working out regularly until I hired a trainer. Even after a month I am still sore after almost every session for 2 days, then it's time for the next session. I'm hoping that with time it won't be so bad but I know she will be pushing me harder the stronger and more fit I get, which is what I need. You may try to work in one extra lighter circuit or strength training during the week to help you build strength. I've heard it takes at least 2 strength workouts a week to get stronger.

Try taking vitamin C (200mg to 500mg) during or right after your workout. It 'carries out the trash' including some of the by-products our body creates during exercise that generate the sore muscles. Seems to help some folks.

I do the stretches in class - approximately 5 minutes. I am find after class - and then get sore about 12 hours later....

Google DOMS (Delayed-Onset Muscle Soreness). The stretching and the vitamins recommendations help in reducing DOMS, but do not address the root cause.

Exercise breaks muscle down. Re-building muscle requires protein (and a small amount of calcium). Put 4-6oz of a lean protein in your body within 30mins of exercising for best results. Coupling this with calcium keeps your body from seeking out calcium that is already in your body (bones, teeth) to complete the process. An easy way to accomplish this is with a commercial potein powder or a pre-mixed "recovery drink" (ex: "Muscle Milk"). 2% Chocolate milk, in moderation, does the same thing.

I used to have a huge problem with DOMS due to my kickboxing and CrossFit. I worked with a sports nutritionist to figure out the right combination of quick-absorption "after workout" proteins and slow-absorbtion "keep DOMS at bay" proteins so that my days weren't a nightmare of sore muscles. When I don't follow the plan I experience very bad soreness, but when I do it is much more manageable. Stretching can help, but can also be counter-productive... when you stretch, you're gently tearing the muscle fibers so that they can rebuild as a longer fiber. The tearing is similar to the breakdown that's causing the DOMS in the first place. The vitamins help break down the energy in food more effectively, so they assist your body in getting the necessary protein - but they don't directly address the protein need. The major benefit of the vitiamins is more likely the inclusion of the minerals (potasium, calcium).