Yesterday I did about 6k with a lot of hills. I'm not in the best of shape, but it felt really good yesterday. I took a hot/cold alternating shower afterwards and used ice packs on my legs for a bit in the evening, but it was a hard run for me.
What do you do the day after? Should it be a recovery day or is it safe to train a bit (and how?).
2007-08-19 02:55:43 · 10 answers · asked by Nolan 3 in Sports ➔ Running
Take the day off from activity. Movement is good but avoid any stress on the legs. Walking is the most I'd recommend. Drink lots of water and eat good healthy meals.
After your rest day, I'd still go real easy on flat ground if possible. Then factor in your hills at least 1 day a week for training.
Good Luck
ps. Assess your body for pain or injury. If you are having major discomfort then get that figured out before any more training.
2007-08-19 03:27:01 · answer #1 · answered by snvffy 7 · 0⤊ 0⤋
It should definitely be a recovery day. Try to do a short run maybe 15 minutes or so. Go at a slow pace keeping the heart rate down. This will help get the lactic acid out of the legs. You could also cross train by biking.
After any hard run you want to make sure to do a "cool down" right after you finish (within 15 minutes) so that you aren't as sore the next day.
2007-08-19 03:36:21 · answer #2 · answered by Ask me anything 3 · 0⤊ 0⤋
Inmediately after the run you should cool down by jogging slowly for about 20 minutes. Then stretching. Eat high carbohydrate snacks within two hours aftewr the workout. Or drink natural fruit juice.
The next day, do light running of about 30 minutes plus stretching.
2007-08-19 06:33:36 · answer #3 · answered by noname 1 · 0⤊ 0⤋
I recommend riding a stationary bike at low intensity to help workout the soreness. Walking would also be a good idea. Stretching is also great for soreness relief. If your goals are endurance training then i recommend go for a short run. Listen to your body. Personally I like the run one day and strength train the next myself. Good luck and stay motivated.
2007-08-19 05:41:44 · answer #4 · answered by Anonymous · 0⤊ 0⤋
You can go for a light easy 45 min run, or jsut go to the gym and workout without running. If your muscles are sore, i suggest before running to buy a paint roller and roll it up and down your shins. It will help prevent shin splints which are extremly painful. i used to suffer form them. They are immobilizing. Dont forget to do basic stretches such as hamstrings, quads, butt, achiilles, and arms. the soreness will go away the more you run. have fun!
2007-08-19 05:25:31 · answer #5 · answered by Anonymous · 0⤊ 0⤋
I would run again the next day. Maybe not as hard as I did the previous day but I would run a bit lighter. It is good to let your muscles relax. Make sure you stretch.
2007-08-19 05:10:38 · answer #6 · answered by QueRunner 3 · 0⤊ 0⤋
Move, but move gently. You need to work the lactic acid out of your muscles for a quicker recovery. Walk, play catch, shoot some hoops.
2007-08-19 03:02:06 · answer #7 · answered by nicomp 4 · 0⤊ 0⤋
if that was your hard workout i think it would be safe to go running on a LSD that is Long Slow Day, run at an easy pace for 45 min or so and that should be fine.
2007-08-19 06:52:31 · answer #8 · answered by irishrunner1 5 · 0⤊ 0⤋
muscular tissues overworked.yet dint concern it will be advantageous take a intense high quality heat bathtub or flow to a pharmacy and get bengay and yet another ingredient attempt to take a soreness alleviation that would help besides . take care
2016-10-02 21:08:01 · answer #9 · answered by suero 4 · 0⤊ 0⤋
rest and stretch! An ice bath works wonders also.
2007-08-19 07:44:32 · answer #10 · answered by CoolyUly 2 · 0⤊ 0⤋