any tips, i need to proceed 5 days a week of runnjng but my soreness is putting a stop to that
Healing leg soreness from excessive running/jogging?
- Thread starter Mr. Manhattan
- Start date
SuikodenII
Where's Suikoden VI??????
Sore where?
If it's your shins, get that situated ASAP
If it's your shins, get that situated ASAP
- Stretch after: leg muscles, glutes, lower back etc.
- Take a cold shower, as cold as you can handle. This will help your CNS recover.
- Lay down with your feet elevated above your heat. This will help recycle the pooled up blood in your feet which causes inflammation and ultimately soreness. doing this will help flush new blood into your legs/feet. Do this for about 15-20 min at a time, while you watch tv or something. They're called leg drains.
- Drink lots of water throughout the day, especially if you drink coffee. You urine shouldn't be full yellow, you're more hydrated the clearer it is.
- foam rolling/stretches in between before bed, will help alleviate soreness/tightness, and speed up recovery.
- Consume enough nutrients like calcium and vitamin D for your bones. Since you're a runner/jogger, you'll need this to recover/improve. I recommend almond milk.
- Hard/easy runs. If you try to run your hardest and fastest every single day, you'll burn yourself out and your performance will decline. You'll also start to feel worse. So if you run your ass off and set a pr on Monday, on Tuesday have an easy run and don't push yourself. You don't want to further break yourself down, and you're not going to set a consecutive pr like that while your still recovering from that first one. So put your ego to the side and think long term.
- Take a couple days off here and there. That break will allow you to recover and come back stronger than you were before the break.
- Make sure you're getting your electrolytes. Coconut water, gatorade etc. You don't need to get too carried away with this because you're jogging, not playing a sport, but you still don't want a deficiency.
- Take a cold shower, as cold as you can handle. This will help your CNS recover.
- Lay down with your feet elevated above your heat. This will help recycle the pooled up blood in your feet which causes inflammation and ultimately soreness. doing this will help flush new blood into your legs/feet. Do this for about 15-20 min at a time, while you watch tv or something. They're called leg drains.
- Drink lots of water throughout the day, especially if you drink coffee. You urine shouldn't be full yellow, you're more hydrated the clearer it is.
- foam rolling/stretches in between before bed, will help alleviate soreness/tightness, and speed up recovery.
- Consume enough nutrients like calcium and vitamin D for your bones. Since you're a runner/jogger, you'll need this to recover/improve. I recommend almond milk.
- Hard/easy runs. If you try to run your hardest and fastest every single day, you'll burn yourself out and your performance will decline. You'll also start to feel worse. So if you run your ass off and set a pr on Monday, on Tuesday have an easy run and don't push yourself. You don't want to further break yourself down, and you're not going to set a consecutive pr like that while your still recovering from that first one. So put your ego to the side and think long term.
- Take a couple days off here and there. That break will allow you to recover and come back stronger than you were before the break.
- Make sure you're getting your electrolytes. Coconut water, gatorade etc. You don't need to get too carried away with this because you're jogging, not playing a sport, but you still don't want a deficiency.
truemaster
Rookie
Taking a week off myself. Trying to shake this calf sprain, but dat shyt aint healing as quick as id like. Sucks after making positive gains, but fukkit a week off it shall be.
What are you running on? If it is concrete sidewalks, that's a major issue. It may not "seem" like it is any harder than asphalt, it is.
After taking time off, I started back up and jogged on local roads (not major highways and busy streets). No dirt paths or tracks were nearby. It there was a long section of concrete sidewalk, I would jog on the grass next to it.
thanks everyone
i've been running on treadmill these past 5 days,
mostly the calves areas, i been doing calve muscle exercises recently
Did you start running on the treadmill recently as a change from running outdoors?
yup, i mostly use the gym cause i lift weights as well, after my cardio
jilla82
Superstar
this.
I dont run.
But I have some friends that are serious runners (they work for running companies)...they hit those foam rollers hard.
OK. Treadmills are harder on the body, similar to running on concrete. You are going to have to take a break and then when you get back to running, ease into your mileage or just run outside during your cardio workout.