How not to burn out while running, and soothe sore muscles?
August 18th, 2008 | by DistanceRunner |Topher asked:
I run everyday with a team and I lately have been feeling exhausted. It’s been about a month of running everyday, even though I didn’t prepare before I started. So, my legs have been really sore mostly every day. Will this eventually go away once my body adapts? Also are there any short term solutions to soothe sore muscles? And how about what to do to stop being burnt out from running?
I do take off Sunday and do non-intense cross-training.
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I run everyday with a team and I lately have been feeling exhausted. It’s been about a month of running everyday, even though I didn’t prepare before I started. So, my legs have been really sore mostly every day. Will this eventually go away once my body adapts? Also are there any short term solutions to soothe sore muscles? And how about what to do to stop being burnt out from running?
I do take off Sunday and do non-intense cross-training.
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4 Responses to “How not to burn out while running, and soothe sore muscles?”
By Darren on Aug 21, 2008 | Reply
okay, what you should try to do are sqauts and some other leg excercises to help build more muscle in your legs so this wont happen, this will go away eventually, to help your soreness i suggest a hot bath for 30 min
By Starlight_Bev on Aug 21, 2008 | Reply
yes your body will get used to this once you get into shape.
your sore muscles are just telling you that you are working.
to soothe them take a nice hot bath everyday, or every other day. and use ICYHOT. it works. also a couple tylenol before practice can help during the running.
you wont get burnt out if you pace yourself. and you probably should take one day off. especcially since you weren’t in shape before you started. skip sundays if you can. you have to give your body some time to recover.
also make sure (ask experienced runners, or coaches) that your form is ok. that could also result in a lot of sorenes.
good luck!
By gfuzat on Aug 24, 2008 | Reply
Vary your workout to combat burnout. Some days do long distance, other days do intervals (vary the speed of the workout 1 min of sprinting, 3 minutes rest, etc), and other times do fartleks. If you can, you can do a hill workout if you have some in the area.
Soreness - if you have not been varying your distance and/or speed and you are getting sore, you may have improper running form. Check with someone that knows. If it is your calves, then you are up on your toes too much. You want to be using your glutes and hamstrings to a maximum so if you have soreness this is where it should be.
For soreness, make sure you warm up properly (look up active dynamic warmup) and cool down and stretch at least major muscle groups after. Eat within 1/2 hour of finishing and do an ice bath for 5-10 minutes. Warm baths/showers can actually attribute to greater swelling and soreness because it will promote blood flow to the area. Ice baths will constrict the blood vessels which will release any toxins that have accumulated there and when you get out and warm up, new clean blood will flood that area.
Good Luck!
By fasterthanuthinkk on Aug 24, 2008 | Reply
Do an ice bath once or twice a week. Basically, fill the bathtub with ice, if you dont have enough fill it w/ cold water and as much ice as you have. Wear your running shorts,socks and a hoodie to keep from freezing. Stay in for 15min. Also try icyhot. This should go away…your legs will get stronger and be able to take the workout.