How to recover (from soreness) quicker?

When I workout on legs, I find myself sore for 4-5 days. This sucks since I do a lot of cardio like running. What things should I do to recover quickly? Drink more water? Stretch often?

Also, is it a bad idea to run if my legs are sore?
Thanks.

[QUOTE=CaliforniaKing;265020531]When I workout on legs, I find myself sore for 4-5 days. This sucks since I do a lot of cardio like running. What things should I do to recover quickly? Drink more water? Stretch often?

Also, is it a bad idea to run if my legs are sore?
Thanks.[/QUOTE]
Some soreness is perfectly normal. However, if it's excessive then you might need to re-evaluate something with your training, diet, and priorities.

On top of a sound diet and a solid pre & post workout nutrition plan, including proper hydration, carbs, & protein [carnitine, vinegar, systemic enzymes, EAAs, creatine, Glutamine are other last resort possiblities]. you may need to reassess your training volume/intensity vs. frequency - depending on how many days are between successive bouts, you may be ending up "too recovered" OR the training load [volume and intensity] is too high overall keeping you from recovering properly. I've found that working a muscle group 2x per week has done more for keeping DOMs managable than anything.

Dynamic stretching and proper warmups before workouts and and static / extreme stretching after workouts may help.

A foam roller, some light stretching, self-massage and easy cardio can help after the fact.

Only you can judge what would be appropriate based upon the level of soreness and the cardio session parameters [duration, intensity, etc...]. Although, active recovery level & duration activity can work to your advantage if it doesn't represent an additional training load - loosen your muscles up some, increase blood flow... add some stretching in after too.

stretch sleep diet. i find that even though i can crippled if i just run it out i eventually get over it.

Stretch For Sure...But Take A Hot Ass Bath, It Helps Me And I Run 6 Days A Week

mm , just do like 3/4 hour of cycling before leg training , it used to happen to me , now it never does and i am able to lift more.

[QUOTE=CaliforniaKing;265020531]When I workout on legs, I find myself sore for 4-5 days. This sucks since I do a lot of cardio like running. What things should I do to recover quickly? Drink more water? Stretch often?

Also, is it a bad idea to run if my legs are sore?
Thanks.[/QUOTE]

One word - Creatine!

Tai chi

I have the same problem. Surprised no one has mentioned glutamine. Great supplement that with regular use can help reduce fatigue and sorness.

I have also tried to only lift about 75% of max for 6-8 reps and then a few days later do a few really light sets and this has helped the past few weeks.

[QUOTE=CaliforniaKing;265020531]When I workout on legs, I find myself sore for 4-5 days. This sucks since I do a lot of cardio like running. What things should I do to recover quickly? Drink more water? Stretch often?

Also, is it a bad idea to run if my legs are sore?
Thanks.[/QUOTE]


Stretch IMMEDIATELY after your workout.
Low intensity cardio for about 20mins following the stretching. (even an hour later)
Have some heat rub handy.
Save the next day as a rest day.
Make sure your Protein intake is where it should be the day after training.
Do some more low intensity cardio, 30mins or so the day after rest day.

Drink lots of water. Get good sleep. Stretch whenever possible.

Also try wearing sweatpants to bed. Keeps the legs warmer for better bloodflow.

Thanks everyone...great tips all around!

i run everyday and have very little soreness. what helps me is:


-protein (15-25g) before and after

-1-2 scoops xtend or purple wrath before and after (helped especially when i first started and my body wasnt used to running yet)

-warm-up and light stretch before (ankle rotations, knee rotations, hip rotations, then jog for 2 mins, then stretch calves, hams, and quads, then start your run)

-stretching after (calves, ham, quads, and glutes)



i do 8 miles a day without any soreness. i actually ran out of xtend a while ago so i think its the protein thats helping now (tho xtend/PW is really good in the beginning). GL!

[QUOTE=djo269;265108031]
Also try wearing sweatpants to bed. Keeps the legs warmer for better bloodflow.[/QUOTE]


Thats a good idea, will try it.

Although its summer in Australia now, I think we're all warm enough at night LOLZ

Glutamine Before and During! I used to always be sore and since I have been doing this I feel good almost always. I would suggest getting some SciVaction Xtend.

look for muscle injury on google scholar and there will be some reliable information for your interest.

From one of the review articles i read:

the most effective way to reduce muscle soreness is by doing some reps at your maximum weight. (look up repeated bout effect). To my understanding, this enables your muscle recruit more motor units and spreads out the tension. THere was one study that had individuals doing some reps at their maximum weight and then having them run hills. It seemed to protect those individuals from muscle injury.

Note that using weights at 50% maximum does not seem to provide the protective effect.

In turns of supplements, the results are conflicting and one that shows some positive effect is l-carntine.

note that, a lot of HBM claims are based on studies done with untrained individuals and that creatine does not seem to reduce muscle injury although it does give you faster lean weight gain and thus strength gain. Protein + carb diet is the same as that of creatine, it does not seem to aid in muscle recovery but it does aid muscle growth.

Sorry about the lack of reference, I do not feel like going through all the trouble in looking for the original article but if anyone is interested in the original article, PM me and i'll try to find the article link.

cold showers after exercise and increasing BCAA supplementation always seem to help.
I remember my judo coach recommending vinegar to help with the soreness.

edit:
light running/walking (i.e. low intensity exercises) or gpp has shown to help in recovery.
so yea, running is alright if ur legs are sore.