They don’t just win the gold for speed, they have award-winning bottoms, legs and abs too. The bench is your friend, embrace the sitting position, since that's all you can do for the next few days anyways. report. • rfitness reddit. This is a common post-legday recovery workout for runners. Digg. After an exhausting run or race, it’s understandable why we’re tempted to sit or lie down. Ok, my stats so you can weigh this against my advice-I run every day. This week let’s look at the age-old idea of elevating your legs after workouts. Reddit PPL Program Overview. A day filled with the most tiring and straining workouts – I used to skip leg days many times making silly excuses. Runners Legs … Performing stretching exercises after a run will help you cool down gradually and improve your flexibility. Aug 13, 2006 #2. Running is a technically challenging sport. I have run post gym , post swim etc so sharing my experience and it is no way the last word on this topic. The key to a pain-free leg day is proper warm-up, good form, and solid recovery. This thread is archived . So I'm about to start training for a 5km run + 20 obstacles at the start of August. Yes, you have to do Leg day. Haven't missed a day since Nov 19. Are you training for distance running? It’s a nagging question because some argue it can hurt your gains, while others believe running has … Posted by u/[deleted] 4 years ago. It’ll always be tough. I also run 7 days per week, and lift 6 days per week on a PPLx2 split, and the occasional 7th lifting day for extra accessory work. My favorite types of cross-training for post-marathon are pool running , swimming (both for the hydrostatic recovery benefits of water), cycling , elliptical, and walking in that order . I run 4 mornings a week and do my resistance training 5 days during lunch and Leg day of course fall in this parttern quiet often, I can push through the DOMS but was wondering if it should do is this going to prolong the soarness and impact any growth? I can do it with some stretching, so that isn't the issue. How am I going to hold up running 5-6km after leg workouts? You can take steps to mitigate post-run soreness, so you can get back to training ASAP. When your legs are so trashed that you have to take unplanned days off, it can impede your progress. 1. Ever wonder if running a mile a day is enough to support weight loss and muscle-building? Ever wonder if running a mile a day is enough to support weight loss and muscle-building? I end up using those as my speed work days because my legs feel so fresh. There are a few potential diagnoses for this including superficial posterior compartment syndrome and ‘sciatica’ but the most common reason I see clinically is simply fatigue of the calf muscles. Longer runs are tricky and have to be fueled before during and after just right (Please also read: I think doctors are making patients do this too now after surgeries to speed up healthy recovery. In fact, it can be considered over training. Aug 1, 2015 - Stairway to strong legs heaven Mostly my first obstacle on each run ... after that: easy going! You’re not squatting . My question is, is it overkill to run the day after my leg workout? Notify me of new posts by email. I run after legs. It really helps with recovery and it also makes you feel like a boss. Commonly when not running symptoms are minimal. Run at a pace much slower than you normally do. A runner's body can feel weird when running every day for long distances. August 16, 2019 1:57PM. Sep 5, 2020 - One question that arises is it is good to do running after leg day? Why running doesn't always help with weight loss and what to do instead. You'll have to stop running for however long it takes your leg to heal. This is also how I prevent overtraining. Taking proper care of your tired legs after a run is a crucial part of an effective, healthy workout regimen. Continually training hard without rest, though can lead to fatigue, illness and poor performance. I’ll usually do a three-mile run on weekdays after work, but I found myself having the energy to do more. Do you hit the wall after exercise? You could also do a light warmup with a quick 1-2 mile run before your workouts. I’m training for a race but also incorporating some strength in there 2 days a week. You'll do fine after the first week or two. While many people prefer to lie in bed, not moving at all, because of a nasty case of DOMS after a very intense leg day, there are some who have the guts to ask, “Can I do cardio after leg day workout?” Wow man! 10 things you should never do on leg day . What you’ll find is that there are a lot of people who swear that running is the only thing that will actually make their legs smaller, while another set will have exactly the opposite effect, like me. I've run 40+ miles per week since December. Running is a great form of exercise, but it might not help you lose weight. Date: 29-9-2010 22:59, Views: 1733. Easy running will be much slower than you think. Shin splints might occur because you're turning your foot too much when you run or because you're running on a surface that's too hard. No thank you. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. What do you think athletes do? Make adjustments: Don’t do long or higher-intensity workouts during the heat of the day. We ask our athletes to go one to three days without any discomfort in everyday life before running. Press question mark to learn the rest of the keyboard shortcuts. I've found 6-7 miles at an easy pace after lifting followed by speed work the next day is a better combo for me. But here's the good news. 0. My legs were definitely sore before I ran, and they were pretty much shot for the remainder of the day after I ran. Alright, alright, we get it. Haven't missed a day since Nov 19. Sore muscles after a workout are typically due to delayed-onset muscle soreness, a natural reaction of the muscles to the stress of strength training. A closed-chain leg movement is one where your feet are planted against a solid object, like the floor, rather than hanging in the air. It may help you lose weight in your legs too. My name is Rod. But running a 5K for every single day for a month? But with a little preparation and planning, you don’t have to limp or waddle around after your leg workouts. I am a runner and I was getting really good at running and then one day while I was at church my friend brought his motorcycle that he practically built, so decided I wanted to ride and I ended up hitting a brick fence and twisting my leg and snapped my tibia, I had a cast for 2 months and a boot for a month and I am about to start physical therapy, hope I get to start running again soon! I've been doing a split workout routine for a few weeks now and have been running every other day for 30 minutes for about a week or so. After running the pain subsides a little but the calf often continues to feel tight for a day or so. I run in the morning and then I train my legs at night. Leave a Reply Cancel reply. If i was you, assuming you have a "slow" running day, I'd do legs that day. After all, your legs can handle a lot of weight, and there’s something very taxing about heavy squats, deadlifts, lunges, etc. MikePfirrman Member Posts: 2,146 Member Member Posts: 2,146 Member. Thanks in advance. Your body's biggest muscles are all in your legs, and running is advantageous to all of them: your inner and outer thighs, your gluteus maximus, quads, hamstrings, and calves, says Justice. How come it works for them if it was so bad? Often, simple dietary changes can help prevent runner's diarrhea: At least one day before running, limit or avoid high-fiber and gas-producing foods, such as beans, bran, fruit and salad. April 28, 2017 Rod Collier Leave a Comment. Consider "runner's face," "dead butt syndrome," and these other weird side effects. I was wondering since wednesday is my leg exercise day if I should not run on thursday because the legs are sore. So as you can see, he uses three different approaches for programming cardio & leg day. Instead, run at a low- or moderate-intensity pace the next day. After running a marathon, try to keep in mind the so-called “recovery window.” This is the period immediately after prolonged exercise, when the muscle enzymes that support glycogen production—the primary fuel your muscles relied on during the race—are elevated. I actually find that leg day is the only day I can run, otherwise they just don't get a rest. That’s six days per week. My shortest run is 2.5 miles during this time, and I have one of those. Ok, my stats so you can weigh this against my advice-. Schedule your training so you run one day and rest the next. Here, checking your blind spot is waiting an extra day or two to run after you think it would be OK. I'm not a runner but I do this after a hard leg day and it really helps with recovery. Breathe deeply and regularly during the stretches. Running day after leg exercise. Some overlap but different goals. See, leg day doesn’t have to be a nightmare! Well yesterday I did that one machine where you lay on your stomach and push up with your leg. I was wondering about running after doing weights with my legs. Telegram . Are you sprinting? December 14, 2015, 5:25pm #8. The reason I do it that way is that I experienced better results. This puts a lot of stress on your legs and does not allow them to recover properly. While I still run several times a week to manage my weight and health, I manage my shape with weights. Your email address will not be published. I've seen speed work several times in this thread and now I'm curious. It will suck at first, but you'll get used to it. What kind of lifting numbers do you have, if you don't mind sharing? This site uses Akismet to reduce spam. 67% Upvoted. Running the day after leg day. But a few days later, I felt extremely sore after a long run, and my legs were screaming while I did my lunge sets. Print. Familiarize yourself with the different heart rate zones. Basically, jog just enough to not get worn out but still break a bit of a sweat. If you run every day, experiment to find a tolerable level of fiber. But honestly, my best runs come the day after leg day. As long as I am not too fatigued at least. Seriously. Archived. Avoid running at a high-intensity level the day after a low-intensity strength workout. This used to be post-workout dogma, and even standard practice during downtime at any cycling or running practice or workout session. Running is an aerobic exercise, lift weights is anaerobic. Yea honestly, I have been running reddit's ppl for the last few months and just switched from 6 days in a row to 3 days lifting followed by 1 day of a ~30min run / repeat. Never turn your feet excessively on closed-chain movements. As far as workouts, short, fast runs, interval training, and sprints have positive effects on building muscle in your legs and upper body. Truth or Myth: You need to keep your feet elevated . Why do my legs twitch in bed at night after I’ve run that day? I feel so sluggish on my runs day after my squat/deadlift days, but not too bad. There are other ways to live! It's amazing how fast your body adapts and it's nice to have days where you only have to do around 40 minutes of exercise instead of over an hour at the gym. You can't walk. Tumblr. Try and give your miles some breathing room for a few days after leg day. for athletes and gymgoers, but it can create some serious problems if you're training to improve performance. You may also need to buy special running shoes to fix the pronation of your foot. I have mentioned this before, but if you are a shorter endomorph build, I would avoid running as it can make your legs … If you have only one workout that you can do per day, work your muscles at the gym first and then go for a run right after. What is more important to you, gaining muscle or increasing endurance? Cardio after Leg Day: Is it good or bad? Goodness knows how many hours I spent lying on my back with my feet up on a wall in pursuit of post-workout recovery. Only times I'd recommend skipping the run is if your leg session ended it in legit pain other than a little DOMS. Now that’s just a tad more intense. Today only 30min run with 80% of maximum heart rate Training day 7/week 2 for HM #running #laufen #halfmarathon #halbmarathon #halbmarathontraining #halbmarathonmünchen #worlderunners #seemyrun #21km #roadto21k #InstaRunners #applewatch by ngugi Your muscles need recovery time, legs aren't an exception, but would a light 2 mile jog at like 10-12 min/mile pace be okay. Typically, those people don't eat before their morning workout, though—they're running on empty! A light run will help with recovery. I ran trail races for like five years. 2. I'd probably be inclined to do a shorter recovery run after leg day or take a day off before a longer run. But, we do not recommend doing a hard running workout the day before lifting heavy in the weight room. Find answers now! Tips for recovery? If you must run at midday, pick routes with shade. ReddIt. 1. Squats are Mondays and Fridays. Normal 4 mile run is about 9-9:15 pace. Is 3 days of HIIT enough? If I have to skip a day of weight training, I make sure it’s never a lower body workout that I’m missing. 3. Though being a fitness enthusiast, leg days were always a nightmare for me, and though my mates call me an exuberant kind, leg days used to bring out something totally unseen in me. What exactly do you mean by this? Perform these 8, runner-friendly, exercises and the workout routine I’m sharing with you below to build strong, powerful legs. Learn how your comment data is processed. For fitness buffs, running a 5K may sound pretty easy, especially if you aren’t pushing for time. Hello, I'm now doing a routine where I do weights monday, wed, friday and run (HIIT) tues, thurs, sat, sun. I have a question about adding in a leg day to my weight lifting routine -- currently I run 6 days a week (2 speed work days, 1 long run, and 3 easy/recovery/whatever you want to call them runs). Everything else is 3 miles +. No. This simple training plan can help beginner runners achieve the greatest training effect and avoid overuse injuries. Not the other way around. The issue on my mind is whether or not I should be running after a leg day. During the first 3 days after the race, you shouldn’t run or do any other exercise with one exception: the day after the race it’s recommended to do a very easy 15-30 minutes of light exercise. Click HERE to get The Runners Blueprint System today! But do any research on the web and you will be confused for days. Some people wake at 4 a.m. just to do a full cardio session, then do their weightlifting workout later in the day. This. I now make leg day a priority, hitting legs first thing every Monday. 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