Sore Quads from jogging/running

My quads are very sore every day I do the 30 minute routine. I go about 2.8 miles. I try to walk for the first 5 minutes to loosen up. How long will I have to deal with the soreness? I'm 50 y/o, started exercise and dieting in Jan of 2008, but walking for the first 2 months. Been sedentary for the last 23 years, but I feel I'm taking it easy.  Went to jogging because I can increase my BPM. Any info is welcome! Thanks.

There could be several reasons that your quads are sore from your runs.  You need to look at how often you are running - do you take a day off between run days to let your body recover?  Is it a hilly run?  Are you stretching enough after your runs?

That being said, your muscles will adjust and the discomfort will diminish to a degree.  Pain is your body's way of telling you that the muscles have worked hard - is it a "sweet pain" (yeah, I worked out) or is it crippling?  If it's the latter, perhaps choose a different method of exercise to add to your fitness regine, so it's not just running.

Last thing: I make sure to eat a banana after I do a tough run and eat another the next day.  I read that the potassium helps to lessen muscle pain (brings about electrolyte balance, etc).  I find it helps me.  Give it a try!

How long ago did you start jogging? If you just started in recent days, it could be muscle soreness from working muscles harder than they were used to.  If  you started earlier, and the pain is getting worse, then the most likely situation is muscle tightness.

The solution to muscle tightness is to stretch your quads. 

Don't stretch cold. Warm up first. You might want to stretch after the first 5 minutes of jogging.

Stretch after your run.

Look up quad stretches on the internet if you need references. Find a stretch that you can do without extreme discomfort. If it hurts a little you're doing it right. If it hurts a lot you're doing it wrong.

Hold a stretch for about 30 seconds. Don't hold it so hard that it's excruciating painful.  And don't bounce.

If you don't stretch, the tightness will get worse, and not better.

Its quite common when you start running for your legs to be sore.  A few things to remember that may help:

1.  make sure you do both a warm up AND cool down walk

2.  Make sure you stretch after your cool down

3.  Eat something after your run, try to get it within about 15 minutes of completing your run

4.  It sounds like you just started running about a month ago, it will take time for your legs to adjust to the increased exercise.  It took me about 3 months while I was building up my running for the soreness to go away and even now when I increase distance or intensity, I usually end up with sore quads (have them today from increasing my long run to 6 miles yesterday), and I live in a very hilly area.

5.  Rest days are essential when you are running.  I very gradually built up to running on consecutive days.  I now have 2 rest days a week (Sat and Tues).  These days are essential to me not overworking my legs.

6.  Build distance GRADUALLY to prevent injury, you can safely increase by ~10% total distance per week

7.  If your quads are sore and you plan on running, slow down your pace by about 1-2 minutes/mile and complete your run.  It will help

8.  Make sure you have a proper pair of running shoes that are suited for YOUR running gait.  Go to a running store and have your gait analyzed and spend the money to get a good pair of shoes... it makes a huge difference in preventing injury.

9.  If the pain is more than just general I worked my body in a good way soreness, you should take a break until the pain is gone and maybe see a doctor.

Good luck, keep at it, your body will adjust to the new exercise. 

I haven't been stretching out before running, just walking for the first 5 minutes. This morning I did a few stretches before I did my 30 minutes and I also walked for 5 minutes after my 30 jogging. It seemed to help. I don't seem to be as sore. I had some dental surgery done today, so I can't do my evening run. I can start again tomorrow. Unfortunately, I can't eat any hard foods like carrots, celery, and apples until the stitches come out. Thats gonna play havoc with my diet. What can I do? I'll find a substitute though. Or at least wait until I can chew without any discomfort. I can still eat oranges! Knowing me, as soon as the pain is gone I'll be back to the hard foods and forget about the stitches. LOL. Thanks for the suggestions. I do appreciate them.