How should I handle soreness in my legs after running? What additional tips do you have?

2019-02-14T11:32:32-05:00

I just recently got back into weights after taking roughly 6 months off. My legs/thighs are significantly sore right now and it's tough to make the movement to sit down but feel fine while I'm sitting.

I should probably wait a day to continue running, correct?

Also, I'm a beginner runner really so any tips on increasing distance/speed would be helpful.

Response by LTC Private RallyPoint Member made Feb 14 at 2019 11:38 AM

2019-02-14T11:38:15-05:00

Yes, you risk a torn muscle if you don't wait until the pain is gone. I did not listed my body in last spring and I tour a calf muscle doing the Army 2 mile run for the Army physical fitness test.

Response by SSG Laurie Mullen made Feb 14 at 2019 11:47 AM

2019-02-14T11:47:59-05:00

Take a look at this article from Runner's World.
https://www.runnersworld.com/training/a20807021/6-rules-to-determine-how-many-miles-a-week-to-run/

How Many Miles Should You Run a Week? 6 Rules to Help You Figure It Out

Whether you’re planning to run a 5K, 10K, half marathon, or marathon, these expert-backed rules will keep you fit and injury-free.

Response by LTC Eugene Chu made Feb 14 at 2019 11:49 AM

2019-02-14T11:49:49-05:00

General suggestions

1. Increase warm-up / cool-down time
2. Subscribe to Runner's World or other magazine with fitness tips to improve technique
3. Get periodic massage to deal with pain and serve as body maintenance
4. Do sprints with walk as alternate to distance running on certain days

Response by Sgt Private RallyPoint Member made Feb 14 at 2019 12:32 PM

2019-02-14T12:32:13-05:00

PVT Private RallyPoint Member Here is another link to review. Drink water to stay hydrated and do not skip warm up and cool down. Good luck.

https://www.military.com/military-fitness/running/prepare-for-2-mile-army-run

How to Prepare for the 2 Mile Army Run

Any soldier has in his vocabulary these four important words: Army Physical Fitness Test (or APFT). This test is mandatory in the United States Army and each solider must pass it at least twice a year.

Response by SFC Private RallyPoint Member made Feb 14 at 2019 12:32 PM

2019-02-14T12:32:54-05:00

Something you'll learn is that most adults have terrible running form. I was running for 10 years before I learned that I was an under pronator and that caused me constant IT band injuries and rolled ankles. I focused on my actual strike path and things improved. Later I tried chi running and pose running and I found chi running let me run forever without pain.
Second thing is shoes. Depending if you're a heel striker or midfoot or toe striker will determine what the drop on your shoe should be. Midfoot strikers use a zero drop and heel strikers usually use somewhere between 4 to 12 mm. Having more cushioning in the sole helps as well. Don't wear a running shoe longer than it's life cycle and never lift in your running shoes or run in your lifting shoes. Putting excess weight on your shoe destroys the midsole cushioning.
For recovery on days like this, marathoners swear by ice baths and cold showers. It brings down the inflammation. You might not notice the effects immediately, but it can cut a day off your recovery.

Response by SGM Private RallyPoint Member made Feb 14 at 2019 1:19 PM

2019-02-14T13:19:33-05:00

I love running, but it takes time to get use to it. So, start running no more than 20 minutes every other day for a few weeks. Don’t worry about your speed right now. As weeks go by, you can try to run on a treadmill to work on your pace and timing. Drink plenty of water before and after your workouts.

Response by MAJ Private RallyPoint Member made Feb 14 at 2019 1:26 PM

2019-02-14T13:26:34-05:00

Yup, definitely take day off (or two) after doing your "leg day". In times where I've done runs after leg day (which is rare), I'll go slow, and run no more than 3 or 3.5 miles. As you get back into the weights, you'll feel less of that stiffness (probably delayed onset muscle soreness, or DOMS) The advice to stretch and warm up properly is important too.

Response by SGT Chris Stephens made Feb 14 at 2019 2:13 PM

2019-02-14T14:13:10-05:00

As a cross country and track coach, I deal with this on a daily basis. To deal with soreness, do a leg prop for about 5-6 minutes after you run. This is great for recovery. Your shoes are also very important. In Georgia, there are a few companies that actually have you come into their store so they can take your foot measurements, see how you walk/run and look at your arch. If there is a place like this near you, that's where you should be getting your shoes from. You'll pay a little bit more for the shoes, but it's totally worth it.

Response by SGM Private RallyPoint Member made Feb 14 at 2019 9:47 PM

2019-02-14T21:47:40-05:00

One trick that usually works is , at the end of leg day in the gym, spin out on a stationary bike, low resistance, high RPM for about 5 minutes before you stretch.
If you are running the next day, your run should be both the slowest and shortest of your workout, same for the first day running after one or more days off running.

Response by SGT Private RallyPoint Member made Feb 14 at 2019 9:54 PM

2019-02-14T21:54:38-05:00

Keep walking at a slow comfortable pace after your run, breath deeply as you walk, if you always do that after your runs, sooner of later your body will get used to the running, and your legs won't be sore anymore.

Response by 1LT Private RallyPoint Member made Feb 15 at 2019 9:30 AM

2019-02-15T09:30:29-05:00

I can't stress enough the importance of stretching. Also, invest in a foam roller as well. Shoes are also important, so make sure you have the correct shoes. For years, I ran with shoes not understanding the importance of having a low arch and how that impacted my stride.

Response by Sgt Jude Eschete made Feb 15 at 2019 3:13 PM

2019-02-15T15:13:03-05:00

RICE - Rest Ice Compress Elevate. Focus on your stride, how your foot is moving when it strikes then transitions to pushing to keep you moving. Evaluate your footwear to make sure it is appropriate for running.

You should never ever feel like you are stomping when you are running. Some days, you have to run through the pain. BUT there is a difference. Listen to your body. If there is popping or sharp pains, something is wrong. General soreness should be a dull constant pain when using the muscles that should fade after 4-5 days. The thing is, if you rest every time you get soreness, your body will adapt slower.

I recommend slowing down, shorten the distance. Work up SLOWLY. Do you walk into a gym and just start trying to bench 300lbs? No. Same applies here. Summer of 2015, I started at 6.5mph for 25 minutes on a treadmill just to stay active. Every week to two weeks I would increase either the time or the speed, but not both, and not by much. I would go up in speed in .5mph increments, and time in 5min increments. When I upped speed I dialed back the time just a little bit. I did this every day. If I missed a day, it threw me way off and it made my next workout suck.

Don't be afraid to rest a little. I would start off with 8min of continuous running, then 2min to catch my breath. I did that until I could comfortably run the entire time and my "breath catching" pace increased from a 3.5mph power walk to a nice 5.5-6mph jog.

Eventually over the course of three months, I got to where I was either running 8.5mph - 9mph for 20 minutes, in which I covered 2.8-3mi, or I ran at 7.5mph for 60 minutes, covering 7.2-7.5miles. It was a SLOW progression. Just like you don't burst out into a sprint for a 10k, you start off slow and set a good pace. Over time your body adapts and you can push it further.

Focus on your breathing. Running should be a rhythm. If you have shinsplints, use compression wraps and again, LISTEN TO YOUR BODY. General soreness may slow you down, but as long as there isn't sharp pain, you are ok.

Response by LCDR Joshua Gillespie made Feb 15 at 2019 4:41 PM

2019-02-15T16:41:47-05:00

I'm 40, and have been a life-long runner... here's my advice.

Start with the physics of running; you're putting a lot of stress on your knees, ankles, etc...good shoes are a must, and you should probably replace every few months. Make sure to stay hydrated; sounds like jargon, but it's important to recovery. Stretch...for goodness sake...stretch. I'd recommend working up to distance/speed over time rather than trying to "burn through" all at once. I used to run every-single-day, and was recently informed I've got arthritis in my joints... so now I take a day off in between longer runs (those are typically my heavier gym days, range days, or combatives days).

Balance your diet to have enough carbs for energy, and proteins for muscle growth and recovery.

Some great advice on here already regarding form-wish I had had that at twenty :)

Response by MSG Danny Mathers made Feb 15 at 2019 8:02 PM

2019-02-15T20:02:25-05:00

Stretching before and after your runs worked for me a which I ran 5 miles while at the Ranch at Bragg. If you get really sore then lay off a few days and swim if you have access to an indoor pool. I usually did weights before my runs. I am old to the point I can't run anymore and I miss it greatly. I am 69 and box with my 28 son for exercise.