Basically, it’s been five days and I’m unable to even sit in a chair without a struggle. I didn’t go too hard, mainly squats and leg press. I didn’t think it would take this long to recover considering I still run 4 times a week. Is it normal to be this sore and what can I do to help it?
I really really want to get back in there and work on my squat form but I can’t even get close to parallel right now due to the soreness
Edit* side note I went from an extremely sedentary lifestyle to a very active one about 6 months ago, starting with running but now my legs are paying the price of no strength training. So it may be that I’m just so new to the workouts
You mentioned 6-7h of sleep. I suspect you aren’t getting enough sleep and not stretching enough.
You said you went from sedentary to active. Do you have off peak weeks? Did you just start leg days? Is it muscle pain or joint pain? Do you stretch?
Your tendons and joints need time to build up. I suspect you did wide ranges, you’ve not been stretching, and you’ve really put a strain on the muscle ends. Stretch daily and move throw your motions.
I went through a similar relearning curve going from cycling -> cycling / yoga -> adding weights
If the stretching activity isn’t there, man the recovery sucks.
Good for you for doing it! You’ll figure it out!
Heyo, I’m usually a runner too and just got into lifting about 5 weeks ago.
You said you did a Leg Press and Squat on the same day? Those are both pretty hard on your legs and hit fairly similar muscles, the training program I follow specifically splits them so that they aren’t done on the same day. Plus those first time DOMs really hit hard usually.
Running will also fuck up your recovery big time. You might feel fine when you run, but the accumulated systemic fatigue really messes with things. Maybe consider replacing some of your runs each week with biking or the Elliptical (or cutting them altogether if you want lifting to be your priority)
Right now, the best you can do is some active rest, good food, and good sleep.
I was recently sore in my legs a good 3 days, when it’s normally just a day. I could barely walk for two of them.
Are you sleeping enough?
Would like to add, are you also eating enough?
I mean I get about 6-7hrs daily. My work schedule makes things hard, and then with overtime being unpredictable it’s hard
That’s understandable. DOMs from training legs definitely kicked my ass when starting out, but I gradually acclimated.
How many sessions have lead to 5+ days of this for you so far?
The first leg I’ve done in 7 years was friday. Before that I was just running 4 days a week(easy run, tempo, interval, and long run). I have huge legs but trying these different compound movements makes me realize how weak I am
I’ve found that the best way to get through it is to move through that range of motion more often, unloaded. Stretch, do a handful of air squats, then do them again later, then again later. Not saying you have to work out, but moving thorough it and exposure will help.
Edit: also drinking lots of water will help.
