running outside can take quite a toll on the muscles which a treadmill ususally protects, so you might need to rest for longer. You will almost certainly need to stretch your piriformis which will sort out your poor butt! teachpe.com/stretching/piri... And, just to live up to my name, swim, swim, swim
If you're happy taking painkillers, I find if I've overdone it that one or two Ibuprofen before going to bed helps avoid being so stiff in the morning you can hardly move.
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