Weight and Resistance Training - Muscle Soreness

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09-28-2011, 12:57 PM

I needed some strength training reoutines, so I recently went the personal trainer route. My PT is a marathon runner, so he has me focusing on my upper body and core during his work outs since I'm getting in so much cardio anyway.

For the few days after I do my PT work outs, I'm very sore. I've been drinking extra water and sticking to a high protein diet for muscle recovery, but do any of you have any advice (stretches, diet tips) that will help the soreness go away sooner? This "not being able to lift my arms for 2 days" thing is getting old.

I understand that it's a sign that my muscles are getting a great work out (and I'm not in pain so I know I'm not over doing it) I'd just like to forego the tenderness a bit, if I can :)

09-28-2011, 01:04 PM
Advil and cardio, for me. Advil to reduce the inflammation, cardio to get blood flowing through those areas. That and time are really the only things that take care of it.

09-28-2011, 01:38 PM
I like that. Thanks :)

09-28-2011, 11:52 PM
Why is your trainer not having you focus on lower body?

09-29-2011, 10:11 AM
Vitamin C 1 hour before you work out will help.

09-29-2011, 10:33 AM
A warm bath/shower/swim and/or ibuprofen. It does go away so don't stress about it too much.;)

09-29-2011, 10:45 AM
Why is your trainer not having you focus on lower body?

Because I'm running 15+ miles a week at this point, increasing the amount every week. I have quite a bit of muscle mass on my lower body.

When I do my upper body we throw in some squats and lunges (like combo exercises), but the focus is really on my core and upper body. My lower body is getting enough exercise, and he said (and I agree with him) that we don't want to over work my legs. He's a marathon runner, so I'm going to trust his judgement on that, and it's actually consistent with what I've heard from friends of mine who are runners/athletes.

I couldn't run yesterday because my chest is so sore that when my boobs move it's painful. So I'm just chugging water and waiting it out.

09-29-2011, 11:03 AM
If you're really new to weight training you'll be very sore, but it will subside... I used to take glutamine for soreness but really don't waste your $$, it works, but so does Advil,water, resting, and time...

It's good that you're doing some lower body compound exercises...

09-29-2011, 11:21 AM
Yeah, the issue with lower body exercises is mainly that I have lower back and knee issues. If I do too many lunges my knees hurt, and squats are pretty out of the question according to my orthopedist.

We do a lot of balance work, since I have none, but my legs are very muscular from all of the running/biking that I do.

I'm hoping I'll be able to run tomorrow with the help of 2 sports bras and a lot of Advil.

09-29-2011, 03:23 PM
but running/biking work on your lower body is completely different than doing resistance work.... it only builds muscluar endurance (after apoint, not strength) Im sorry, im a runner, and i focus a LOT on lower body weight lifting.... it can be tremendously helpful to correct imbalances that ESPECIALLY FEMALE runners have.... a severe "Q" angle and heavily quad dominant.... Working your legs will only improve your running

Oh, and to answer your question: EPSOM SALTBATH

09-29-2011, 04:42 PM
I'd like to note that I consulted an actual doctor before I started meeting with the PT, and we centered my work outs based on what the doctor recommended.

I'm not a quad dominant runner, partially due to my back issue. I have to be very conscious on my form at all times, otherwise I'll aggravate my injury. I appreciate the feedback on the lower body lifting, but everyone's different and it's just not "for me" at this point, based on actual medical advice.

I'm not in this to be a marathon runner, I only picked the half marathon b/c triathlon season is over and I was having issues with motivation to go work out. /problem solved

09-30-2011, 10:50 AM
Update - I chugged a lot of water yesterday (was still in pain) and then last night I used some ice and went to bed with icy/hot. Woke up like new :)

09-30-2011, 11:35 AM
Update - I chugged a lot of water yesterday (was still in pain) and then last night I used some ice and went to bed with icy/hot. Woke up like new :):bravo:

09-30-2011, 04:19 PM
pretty much ALL runners are quad dominant.... its not really a *choice*

but you didnt mention in the beginning you had consulted a doctor... perhaps you should see a physical trainer instead of a personal trainer?

My only point was that runners tend to overdevelope certain muscles groups (escpecially in the lower body) which is why lower body strength training is important, in order to correfct the imbalances and train the less developed muscle groups... for runners, this is generally hamstrings, and hip flexor mobility :)

10-01-2011, 12:00 AM
FOAM ROLLER!!!!! Everywhere. Then, do it again.

10-02-2011, 11:34 PM
I love the foam rollers. So.Much. I use them on my back and I just want to purr.

And I've actually seen a physical therapist.

I injured my back pretty badly about a year ago, and for 3 months I was seeing an orthopedist and a physical therapist, both of which helped me get ready for my 10 mile race. I have certain exercises that I have to do every day when I wake up (hip flexors included), I have to sleep a certain way, and I have to have lumbar support in my chairs or I risk injuring it again. When I was considering personal training, I consulted the orthopedist to see what, I should/shouldn't do. Anything that puts too much of a strain on my lower back is completely out of the question. I would love to take body pump, but I just can't do it.

I get what you're saying, but I don't have the typical runner's legs. I wish I did, trust me, but I'm destined to apparently look like a hockey player for the rest of my life :)