Ok, so I just started doing track again for the first time in five years. I used to do jumps, but our jump coach is recuping from back surgery, so I've had to do sprints so far. I realize how out of shape I am, but every day, the soreness and exhaustion builds, and the training gets harder. Today was one of our "easy" days, where we ran warmups, buildups, ran up a huge hill twice, and then lifted weights. Everything is sore and I can barely move. Plus, I am the slowest runner on our entire team. Help please! Also, just fyi, i have osgood-schlatter, or however you spell that, in my right knee.
2007-03-08 10:57:43 · 10 answers · asked by roethlisberger3192 2 in Sports ➔ Running
I'm 15, not exactly old
2007-03-09 12:27:18 · update #1
This is tough because of your preexisiting condition. You can't get in shape in part because of the knee, yet you need your knees to help you get in shape.
Several things. Some of your soreness will go away with basic fitness. Ice is your friend. Stretching gently once you have warmed up can help.
Hitting the weights and the track in the same session can work against you. I'm hoping that they are not leaving you to figure out your workout alone. It's easy to annihilate your quads this way.
Stay hydrated, even when you are not training.
I had good luck with recovery drinks. Endurox works for me, though who is to say that they are not all hocus-pocus. Still, it will help with electrolytes and hydration.
Rest. Get plenty. Treat off days as off days. Your body needs time to heal.
Don't worry if you are the slowest. Focus on finishing the season as the most improved!
2007-03-08 12:08:04 · answer #1 · answered by Anonymous · 1⤊ 0⤋
You are overtraining.
I never had much luck with running hard every day, I always did well with one or two days completely off. The older you get, the more time your body needs to heal; healing is what makes you stronger.
Weights never did much for me either since that builds massive muscles rather than lithe ones. And it also added to the daily physical load, which detracted from running.
A cool shower on the legs will help soothe the swelling. Take some extra vitamins too, since you never know what your body needs on any given day.
While you may not want to take five days off for your knee injury, it would be better for you in the long run. You can't run well with persistant soreness. Muscle pain is one thing; ligament or especially joint pain means you have to stop running or you will tear something and sport crutches.
Lastly, get a book from a professional runner; I recommend Jim Galloway.
2007-03-08 13:54:32 · answer #2 · answered by n0witrytobeamused 6 · 1⤊ 0⤋
If you're sore, you need to take it easy for a day. I'm a track runner too. I'm not saying to just skip practice, but to let your muscles re-cupe. You need a recovery day. Don't do any running on this day. Try jump roping, weights, pushups, and sit ups. Don't let your heart rate get up too high. You need a day like this at least once a week. If your coaches aren't haveing you do recovery days, they have no clue what they are doing. Also try ice baths every once in a while, this helps the pain go away and gives your legs energy the next day.
2007-03-08 12:23:43 · answer #3 · answered by Emily I 2 · 1⤊ 0⤋
Listen to your body! If you are so sore you can barely move, take a day off. Sit in an Epsom salt bath, then rub your sore muslces (or ice them, whatever the case may be). Take some ibuprophen and hit the sack early.
Before you plunge back into your workout, make sure you stretch those sore muscles gently. Work your way up to your former abilities. Rome wasn't built in a day. (!)
2007-03-12 09:38:57 · answer #4 · answered by YSIC 7 · 0⤊ 0⤋
Hey man, I know it hurts to get into shape but you will pull through. It takes time and as long as you don't get seriously injured by your knee injury I think all you need is some time to relax and enjoy running. Try putting some of your favorite music on during the weekend and just run how you feel, don't even take a watch with you. The "no watch" strategy helped me in the offseason and I have just started to feel good recently, so just give it some time and most of all enjoy it!
2007-03-15 13:59:49 · answer #5 · answered by Eric E 2 · 0⤊ 0⤋
So you're 15 which looks like you have your age on your side. You need to stretch plenty before any strenuous workout. Get plenty of sleep as your body heals best when you're sleeping. Keep going as it will eventually get easier once your body adjusts. And don't over do it.. you'll just exhaust yourself very quickly!! And for the joint pain, try rubbing something like bengay on your sore muscles before working out.. that makes it easier to push yourself since you won't feel most of the pain until.... well...morning lol!
2007-03-16 08:50:11 · answer #6 · answered by kimevans70 1 · 0⤊ 0⤋
I would keep running. That is the best thing to do. I was in Cross-Country and i was so sore all the time too. But during a meet, i would tell myself to keep going and i kept going. When i was at the end sprinting to the finish line, I was usually against a girl from a different school. then i always told myself keep going, u can do this. and i did it. also i always ask myself why i signed up for cross country. then when im racing someone i say this is why. then i beat them. so with u keep going. never give up. Try harder and harder everyday. run at ur home every now and then! take my advice this is what i did and i think that u should do it to,
2007-03-08 11:41:56 · answer #7 · answered by Lauren 1 · 0⤊ 2⤋
Take a day off over the weekend if you can, rest is essential. The biggest thing missed though is stretching after you work out. You need to stretch both before and after running, this should really help reduce your soreness.
2007-03-08 11:12:01 · answer #8 · answered by Brandon A 3 · 1⤊ 0⤋
you need to take a day off & GENTLY STRETCH
2007-03-08 11:36:55 · answer #9 · answered by spazdogrunner 2 · 1⤊ 0⤋
Take it easy....
2007-03-08 13:54:42 · answer #10 · answered by Dusty 7 · 0⤊ 0⤋