Help with muscle soreness from running?

Question

Hi, im kinda new to running. i decided to start running to get in better shape, and well..because ive always liked it. but everytime i go out for a run, my quads get extremely sore. I dont know it its my form, or if its becasue i am kinda new still. ive always had this probleme, and it makes me want to stop running, but i dont want to do that, so if anyone could give me advice about propper running form, that would be great. also, i want to run longer distances, but for now, my runs are only about a mile or two. if anyone could also give me advice on how to increase my distances. thanks!

Answer 1

For one, are you stretching? Stretching beforehand helps warm up your muscles so that they arent prone to hurting.
Numero dos, you have to be hydrated. If you arent, your muscles will run out of energy and hurt.

About your form, when you run you should have your arms parallel to the sides of your body with your elbows crossing at your hip at every motion, and your hands should remain low to be efficient to the max. To help keep your hands down (and your fists unclenched) try putting your middle and third fingers together as you run to help your form.

Proper running shoes, proper running shoes, and proper running shoes. They can make ALL the difference.

For sore muscles, you should use a rolling pin and roll it over your legs. There is also gel-type ointment you could try like BioFreeze.

Good luck!

Answer 2

Well I am a cross country and track runner at my high school. Our coach advises us to have at least 6 bottles of water a day to keep our muscles functioning at their best. Each day before practice we do a mile and a half warm-up, but in cross country we would only do a half mile so you might try that. Also before you run it would be good to do some kicks and stretches which help prevent muscle soreness. To help increase your distance run maybe 3 miles the first day on a trail and then the second day try like 2 miles or a sprint workout on the track at a fast pace and then the third day do a recovery run (slow 3 or 4 miles) then try a street run that is between 4 and 5. Make sure you get in a variety of workouts, not just track or trail. It also might help if you find a running buddy and set goals for yourself. If you find that your knees are hurting, it may be because you kick your feet out when you run, so practice kicking your butt with your feet for about two minutes randomly while you run. As for your arm form, if when you are running your hands cross over the middle of your chest where your zipper would be, practice pulling them back behind you more to get better form. Make sure you stretch well after practice and ice if you are still sore. Also it takes 21 days for your body to fully recover once you start running. So I hope this helped.

Answer 3

A little soreness is to be expected. Comes with the job.

Start out by running for a while, then walking for a while until you feel like running again. Go back and forth for perhaps a half-hour. Then try it again a day or two later. You'll find that eventually you will do more running than walking. The good part is that improvement comes easily when you are first starting, so it's easy to get encouraged.

I doubt if form is just a problem. Just run. We can handle the rest of the stuff later. Be patient, and don't overdo -- that's the easiest way to get hurt.

Answer 4

if you're running downhill that may be the cause of your soreness in your quads. when you run downhill your quads take the brunt of the breaking so they'll be quite sore at the end of the day. only way to fix this is to do weight lifting exercises to strengthen your quads or to just stop downhill running altogether.

also since you're new your body just hasn't adjusted to the demands of running yet. you'll be sore for now, but in a week or two you'll be fine.

as for running form, a good way to check is to listen to your footsteps. if you hear loud clunking sounds every time you take a step your form is bad and may soon lead to shin splints if you're not careful. basically the less sound you make while running the better. the best way to check your form is to talk with a track coach and ask him/her to watch you run and give you feedback on your form.

Answer 5

First, stretch before you do any exercise then trying walking about a mile to get warmed up then try running about a mile or two, try massaging your calves and squads when finished, the key is being consistant and having a routine, don't give up and good luck.

Answer 6

Well, you just gotta take it easy when your running, if your a little new to it, don' t do so much that its gonna want you to never do it again. But, all you can do is ice it for 20. min. then you stretch, then after that take a hot shower or bath or put a heating pad on it if you have 1.

Answer 7

Make sure you are doing a pre-run warm up and drink tons of water to keep yourself hydrated and flushed out.

Answer 8

Drink enough water to where your urine is a clear color.

Also, stretch before and after each run.

Answer 9

taking baths with espon salt salt helps