File :-(, x, )
Anonymous
Complete computer zero fitness nerd here.

Went for a run 2mile rune yesterday the first time in this year. Ran approximately 1.3miles and walked the rest.

Now I have muscular pain in both legs (nothing special here). What I'd like to know is when I'm safe to go for another run? Last time I started jogging was early last year and I overdid it by starting 3 times a week and fucking up both knees in the process so I had to pause for months.
>> Anonymous
learn to run better and/or if you haven't run in a long time it's advisable to not run very far and gradually go up in distance. also you must recover otherwise you're bound for injury as your body isn't used to the workload
>> Anonymous
>>466727
I know that I must recover that's why I asked how long I'm supposed to recover hurr
>> Anonymous
i laughed, nobody can tell you how long it takes you to recover because we aren't you get it?
>> Anonymous
you dont need to recover, you can easily get better results by running everyday

Buy you could probably get the same results by running 2 or 3 times a week.

Recovery is overrated
>> Anonymous
>>466803
it's overrated until you try to stand up in the morning and fall on your face, i've had that happen too many times

also after you runs make sure you get a 3:1 carb:protein mixture, take contrast shower and focus on your legs, massage when necessary, and most importantly get a lot of sleep
>> Anonymous
>>466803
I did that last year and received excruciating pain in both knees as a thank you.

>>466801
You're telling me that there is no rule of thumb for beginners on how long to recover after runs? I find that hard to believe.
>> Anonymous
>>466818
Because you deserved with your weak knees.

>>466810
Refilling your carb depots is overrated, but protein is not.

Milk and bananas after running. banana also helps against muscle-cramps.
>> Anonymous
>>466818

There is no actual "rule" for recovery time. You'll be abled to run again as soon as YOU feel ready to do it. Just start running when the pain within your legs fades and if it starts hurting again after you ran like 2 minutes, feel free to stop and wait till your legs are completely recovered. You soon will notice that the recovery periods will become shorter.
>> Anonymous
For the first month don't run more than two times a week. Second month I already started running 3 times with the occasional 4.. I started with a 2 mile course.

Been running for 6 month now and I run 5miles with walking another one in 80 minutes.
>> Anonymous
1. Make sure your dietary habits are correct.
2. Those are just muscles you haven't used in awhile and you allowed them to get weak.
3. Make running an almost daily habit to get your muscles back in shape.
4. Ice down and stretch after running to prevent soreness and injury.
>> Anonymous
>>466829

yeah replenishing glycogen your muscles severely need to repair damage is overrated