Jogging+ Subsequent Leg Pain

I jogged today on the treadmill for about 30 mins and then 5 min cooldown.  I dont normally do the treadmill and will typically use the elliptical for 20 mins and then walk 5-10 mins, 5-6/wk.

My legs r killing after the jog tho, what did i do wrong? what do i do now?

thanks!!

what exactly is hurting? muscle? knees?

muscles, knees r fine.

like every single muscle tho!! lol calves, ever backs of my thighs especially, even my ankles a little, it hurts to walk and i couldnt even do some stretches after.

i dunno y??

LOL. wince. I just did some circuit training that made my bum so sore I could hardly sit on a mat to stretch the muscles. :)

Two possibilities:

1. it's just such a new activity for your body that you are discovering (the painful way) that you have muscles that you haven't used much before. As you run/jog more I think that will be less of a problem.

2. You pushed very hard (for a first run) and the 5 minute cooldown was just not enough. That plus not stretching enough as part of cooldown -> soreness

What do you do  now?

1. More movement!

a. Gentle stretching: There are several runner resources on the internet - just follow those regarding stretching. When I am sore, I like to do gentle stretching or even yoga. I know some say you shouldn't stretch cold muscles, but I think some gentle stretching will not be too bad, and it helps with the pain.

b. Also, if you're up to it, try exercising gently. I know it sounds crazy, but I jogged yesterday after 3 days of sore muscles from circuit training and everything felt better after.

2. take pain relief meds, or soak in a warm tub, or get a massage if you can.

One concern: pay attention to that ankle.  If the ankle doesn't seem to be a muscle thing and each time you run it hurts,then you'll need to start researching the issue and solving the underlying cause. It could be gait, your foot, a weak joint etc etc etc.

thanks!

i HOPE its bc the joggins is just a new thing and that the soreness goes away and ill eventually be able to jog again??!!

the jog was earlier today so i wont be doing more activity per se, but ill try and stretch as much as i can w/o too much pain, maybe ill take some tylenol too?

my gait? i couldnt imagine how one would change the way they walk or run?

what activity should i do tomm? i jogged at a gym since its too cold to do anything outside so i wouldnt walk  outside either.

im new to running/jogging and im not looking to become a marathon runner or anything, just wanted to change things up, was it too much? i dont know what a normal, ok amount, of jogging is?

Yes, I'd just try gentle stretching today. No more today since you did it this mornign already. I would take tylenol only if I am really sore, otherwise it should get better within 24 hours and I wouldn't want to take meds unnecessarily.

Gait - just do google for "gait analysis". I don't know how to change it, but if I needed to I guess I could find a trainer or something to help with that.

I am not sure what is in your usual routine. The reason I suggested staying in movement is because many people tend to just stay down when they are sore. It doesn't really help. So what I meant was really don't avoid normal activities because you're sore. If you have a workout scheduled tomorrow, don't skip it, but don't run again, give it at least a day in between runs, if not more.

No, I'm not a marathon runner either. Just low key jogging too. A "normal, ok amount" is the amount you can do! Start easy then build up.

hi!

well as i said, no more for today! lol didnt take the tylenol+hope ill be better tomm!

also, i normally do the elliptical 5-6 days/wk, 20 mins, then walk 5-10 mins on the treadmill. NOT running tomm!! lol  i have to stay home for a worker tomm.

 so i could do a dvd-30 Day shred level 1, or i could eventually get to the gym for the normal elliptical, that is all legs tho and im not sure if i should do something so leg based???

thanks!!

I wouldn't stretch, not now or even after a run.(jogging is so 70's) Stretching is only needed for rehabbing injuries or people who need flexibility. Stretching does not help with recovering, if your muscles feel better after stretching it's because blood is rushing to them. A safer and more effective way to help is active recovery. Go for a walk to get your muscles warmed up.

I can guarantee that if it hurts when you get up from sitting for a while, that a 10 minute walk will make you feel much better as your muscles warm up.

BMX-ahh, it sort of hurts just doing "normal" stuff!! lol, after 30 mins? wtf? im only 26!!

what type of activity could i do tomm? i wont be walking outside or anything, i did this at a gym, its too cold for outdoors.

thank u!!

Original Post by agruskin:

thanks!

i HOPE its bc the joggins is just a new thing and that the soreness goes away and ill eventually be able to jog again??!!

the jog was earlier today so i wont be doing more activity per se, but ill try and stretch as much as i can w/o too much pain, maybe ill take some tylenol too?

my gait? i couldnt imagine how one would change the way they walk or run?

what activity should i do tomm? i jogged at a gym since its too cold to do anything outside so i wouldnt walk  outside either.

im new to running/jogging and im not looking to become a marathon runner or anything, just wanted to change things up, was it too much? i dont know what a normal, ok amount, of jogging is?

 

 Most people who don't jog often start out by over striding i.e. running with long steps and try to maintain the slow cadence they are used to in walking. This causes you to land hard with every step and lead to all sort of painful things. Try speed up your cadence and make faster and shorter strides. It feels a little funny at first but it is better for you. You'll get used to the cadence quickly.

Give your legs a massage, preferably with something that has camphor in it.

Muscle soreness is nothing to worry about.  If it doesn't go *mostly* away in a day or so it might be something else.

Original Post by bmx419:

(jogging is so 70's)

LOL! I didn't realize it until you said it. I have visions of bell-bottom white track pants and sweatbands now.

thanks everyone!

its the next morning, feels a little letter, it kills to sit cross legged, like the upper upper back thigh. 

ill try massaging my legs.

my speed, well i did about 3.8miles in 35 mins or so, so istarted at 5 something then hovered around 6.5, up and down from there every so often basically, i dont know if that is good or could have contributed to the pain.

im NOT running today.  im planning a day off Sunday bc ill be too busy to WO, should i do anything today??

thanks!