DOMS

[Flossie44]

I cycle about 80-100 miles a week and love it!
I used to run but when I injured my knee, I took up the cycling. I’d love to do both so have tried and tried to get back into running. Each time I do, I have the worst DOMS ever!! To the point I struggle to walk. Then on about day 3, it becomes like a complete whole body achy mess of exhaustion!!

I’m not the type to lie about and am always always active. But this is really flooding me when it happens!!

Why is this happening so severely every time I try to run!!

Cardio wise, running is fine. But my muscles are just preventing me.

It’s so frustrating!!

[dementedpixie]

Are you building up your distance gradually or running too far too fast?

[Flossie44]

Maybe too far too fast. It’s so hard to pace myself.
How far should I be going to begin with again? I did about 2.5miles at about 9.2 minute miles

[ShortBacknSides]

Each time I do, I have the worst DOMS ever!! To the point I struggle to walk.

It's the cross-training effect. You're using different sets of muscles. You're probably also running too fast at first.

Are you stretching after each exercise session? And do you regularly do something like Pilates or yoga?

[ShortBacknSides]

But also, DOMS is just discomfort - it goes away if you start gentle movement that is loose & flowing, not using muscle strength or tension. I find running up and down the stairs also helps - partly because I usually get muscle soreness in my quads and running up & down the stairs in my house hurts at first, then warms everything up.

[Flossie44]

I’ll definitely try that, thank you.

I can kind of cope with the doms, It’s the all over body ache on day 3 that is the killer. It’s like my quads have exploded with toxins and it’s flooded my entire muscular system!!
I’m going to go for a gentle ride and hope I can expel this feeling!

[ShortBacknSides]

Yeah, hair of the dog is really the only way to counteract DOMS. It's not something to be scared of - we knew about muscle soreness 2 days after, before it got the fancy acronym!

[Flossie44]

But can doms lead to full on body exhaustion?? Every single muscle?!

Quads is fine. It’s the full on crappy feeling 3 days in....

[MakeCrisps]

I think because you're so fit you're probably over doing it and doing too much too soon. As a new runner you still need to start with a couch to 5k type routine, even though it will feel too easy.

[ShortBacknSides]

I think @MakeCrisps is right.

I know when my PT absolute breaks me, I really need a nap that day. Running at 18kph on the treadmill ugh, means I need to have a nap later.

[fellrunner85]

You run at 18kph on the treadmill? So 11mph?! 5:30 min mile pace?

How long for?! Unless it was intervals, I'd need a nap after that too!!

[Paq]

Are you eating enough protein, I know some people who swear by a protein shake straight after an exercise session.

[Flossie44]

Paq- I’m vegetarian but eat lots of dairy.

I went out in my bike last night. Forced myself as felt utterly hideous with full body aches. Felt a different person when I got home!!

[Laufeythejust]

Do you stretch? Make sure you do a good stretching session before and after your run and maybe try a pea protein shake afterwards until you get used to it. Foam rollers are amazing for DOMS. I was the same- I could swim a few km easier than I could run them! I’d second the advise above- slow it down and enjoy the run.

[Gaagaa]

I used to get terrible DOMS but following help loads OP

-foam roller and protein shake straight after, especially use roller on all your legs
-Epsom salt baths after

Good luck!!

[ShortBacknSides]

@fellrunner85 Yes intervals! And mostly I can only manage about 10 seconds at that pace so it’s not amazing in the scheme of things. But doing it 5 times on the minute is exhausting.

[emmathedilemma]

I’d look at doing c25k so you build up gradually. I’m surprised that for someone who cycles so much a couple of miles run has affected you that badly though, the level of DOMs you’re talking i’d associate with post marathon or serious hill run!

[lljkk]

I have an exercise pattern similar to OP (slower runner) and don't get any sore muscles from running. Never. Plus I do a lot of walking.

Flossie: could you write down a typical week exercise schedule for you? Include any activity that takes at least 10 minutes -- housework or DIY count.

I have a theory that you are too sedentary many days, but prove me wrong.

[Flossie44]

I really am not sedentary. I do about 15-20k steps a day. I rarely sit down and hate the lethargic feeling it brings. I have an issue with it!!
If I’m not cycling (I did 40 miles yest on top of 15k steps) or walking, I wild swim. In between, I’m a manic cleaner and run around after my children.

I think as PP have said, it’s about stretching. I warm up but I rarely stretch afterwards. Primarily because I get back from exercise and am straight into the next thing..then a few hours later I realise I didn’t stretch.

After my bike ride yesterday, I got home to a text from my daughter to collect her from a friends. So I got off my bike, grabbed a bottle of water and jumped in the car. It was an hour round trip. Long enough for my muscles to sieze!
I think I need to hide when I get back so I can’t be utilised 😂

[lljkk]

Doesn't sound like stretching would hurt.

I don't much stretch, or only a tiny bit, anyway.
I wonder why I'm so unafflicted, then. Naturally Low muscle tone, maybe.

[TheFoundations]

Sounds like you need to rest. What you're essentially saying is 'I'm constantly on the go with daily life and heavy exercise, and my body aches: WHY??'

All over muscle pain isn't a normal response to any exercise. See your doctor.