I always feel worse after exercise…

[Askingforamillenial]

I used to run a bit in my 20s, did a few 10k and a half marathon. I enjoyed it and felt good.

However now a decade and two dc later I am
not sure exercise agrees with me. I’d like to get in shape again but whenever I do a run I feel terrible for a few days afterwards, really achey and not in a good way. Have tried YouTube HIIT videos and same effect.

are other exercises better in late 30s? I mainly
just want to get a bit more toned and get some mental health benefits.

You're just unfit and not used to it, that's all! I was the same when I got back into running after having each of the DC.

Start c25k again, take it steady and expect to feel achey for the first few weeks. I would add in some yoga and strength work as well, to help build all round strength and reduce the impact on your joints.

Lots of women get a lot out of strength training.

Do you take vit D? Low levels can cause achiness

Running is crap until you get a few under your belt and a bit fitter and then suddenly find yourself enjoying it

You are probably trying to do too much to start with which is why you feel bad after. Ditch any expectations of time/ pace/ distance. Do a little bit then walk whenever you need to. Maybe repeat once or twice. Call it a day.

Do that again a few days later.

Build it up gradually

Maybe try something with less impact like yoga or jump fitness. Start with Zumba gold or something.

The aches can be worse if you exercise irregularly, as each one is the first one, IYSWIM.

I'd get your iron levels checked.

May try something like Lottie Murphy pilates 24 day series or similar to start building strength gradually

https://www.youtube.com/@LottieMurphy/videos.

And as pp have said, forget pace and distance for running. Build up gradually, either run walk or using C25k and repeating where needed. And slow down to the point where it feels OK. If that point never comes, then build up from fast walking, in gym kit and comfy trainers with no bag, hilly walks if possible (I did this and it really worked and is great exercise in its own right - you don't HAVE to run - and you can always break into a little trot if you feel like it).

Or try a park bootcamp or boxing class or similar - can be very good fun and gives a bit of structure and you feel amazing afterwards!

Are you wearing suitable shoes for running?

It sounds like you’re probably doing too much too quickly. Trick I’ve found is to start gently and build my body up as it can’t recover like it did in my early twenties and then you end up hurting yourself then waiting too long to do it again

i spin three times a week ( amongst other things) have for years but even if I have just a few weeks off for illness/holidays/life. I still have to build myself back to where I was.

Start slow and build up. Have gaps inbetween workouts for recovery ( you can adapt this later) Make sure you are stretching adequately. Maybe try something else. So much choice. Dumbbell, body weight, yoga, Pilates, low impact, swimming, walking all great starting points.

Your body is older and different so don’t expect it to feel the same. Look at nutrition too.