Any advice?

[swisstony4]

A trainer at my gym has put together a leg and a stamina sessions aimed around strengthening for the running.

Did the leg session last night, lots of squats, leg and calf raises etc... I have never done work on my leg muscles in the past and today I am struggling big time with glute, quad and hamstring pain. Everything feels tight and painful to stand and get moving.

I am due to do Week 5 run 1 tomorrow... should I give it a miss or do you think it will help loosen the muscles up? Or any advice on if I should be stretching them? Static or dynamic?

Thanks in advance 👍

[Hidden]

I’m by far no expert but when I over did running years ago I was in agony with muscle tightness and pain and someone said “go for a run, it’ll ease your legs”. I thought they were mad but they were right, it helped massively. Maybe try going for a brisk walk before the run day and see if that eases the pain or makes it worse?

[swisstony4 Graduate in reply to Hidden]

Thanks Minnow, I will probably try the run, I get really agitated if I can’t go out on my run days, no one told me this running lark was so addictive!!

[Hidden in reply to swisstony4]

Haha I’m so glad it’s not just me who gets a bit antsy! Hope it helps ease your legs. Good luck tomorrow 😆

[IannodaTruffe Mentor]

AHH, the dreaded DOMS or delayed onset muscle soreness. Purely the results of working those muscles in a way that they are not used to. I would see how you feel tomorrow and if still tight maybe have another rest day. Only you can tell.

I am surprised your trainer didn't give you some general stretches to do after the workout. After each run I do these nhs.uk/Livewell/c25k/Pages/... holding them for a count of thirty. The important part with these, when used on warm muscles, is that the pull on each group should be verging on uncomfortable..........so a strong pull. These should work all the muscle groups worked on in your workout. If doing these stretches on cool muscles then be much gentler.

Any pre run stretching should be dynamic, such as lunges or squats. Don't forget to do core work too, essential for runners.

[swisstony4 Graduate in reply to IannodaTruffe]

Thanks for the advice, I was a bit lazy with the post work out stretching last night, so it is a lesson learned!! I always stretch for around 10-15 mins after a run, stupid for not doing it after the gym. !!

There is a core element tagged onto each of the leg and stamina seasons and I do a weekly Pilates class so hopefully the core is covered.

[Mollydex Graduate]

Don’t forget to do your hamstring stretches, they made a huge difference to me

[misswobble Graduate]

Going by my experiences this week I'd err on the side of caution and rest 🙂

[Razouski]

If I were you I'd have an extra rest day.

I ran on Sunday, and like you I went to the gym yesterday. Because I've been so busy I haven't been for a while although I've kept up with my running each week. I did a session that focuses on building leg strength, weighted squats, weighted lunges, cross trainer, weighted step ups on a 18" block, mountain climbers, some cross training, cycling. Did some work on upper body strength, and of course some core exercises. I did stretch well afterwards and went for a swim.

But today my calves have been complaining. I don't even know how I managed to get downstairs this morning, and walking the elevators on the underground was a real struggle tonight. I know I did too much after a break so although I was supposed to be doing a long run today I decided to have an extra rest day - and no gym either. I'll wait and see how they feel tomorrow. But believe me, an extra rest day every once in a while, frustrating as it may be, can actually benefit you, and you'll make up for it the next time you run.

There's nothing worse than overdoing it and ending up on the injury couch. I know... I've been there...

[swisstony4 Graduate in reply to Razouski]

Thanks Razouski, I am going to take your advice and rest up, still very painful this morning and can’t imaging running today!!

I know working on these large muscle will have some short term pains and niggles but this is ridiculous!!