Muscular pains, post work-out!

ElecKtrA

Hi guys,


Basically i'm just looking for some advice.

I run 12km three days a week on the threadmill at the gym. I also walk between 5-6km daily. I do some resistence training and kettlebells also.

I've begun to develop some pains in my leg muscles. I don't know why because i am as fit as a fiddle and i've been working out like this for about a year now, and never any issues. I've had alittle bit of stiffness but i just thought that was 'normal'.

Maybe i'm not getting enough of the 'right' nutrition in my diet? I'm trying to eat more protein dishes as i want to gain muscle and not lose it. I am considering going on protein shakes to see if that will help with muscle recovery?

Any advice would be grateful.

Thanks in advance

runawaybishop

ElecKtrA wrote: »

Hi guys,


Basically i'm just looking for some advice.

I run 12km three days a week on the threadmill at the gym. I also walk between 5-6km daily. I do some resistence training and kettlebells also.

I've begun to develop some pains in my leg muscles. I don't know why because i am as fit as a fiddle and i've been working out like this for about a year now, and never any issues. I've had alittle bit of stiffness but i just thought that was 'normal'.

Maybe i'm not getting enough of the 'right' nutrition in my diet? I'm trying to eat more protein dishes as i want to gain muscle and not lose it. I am considering going on protein shakes to see if that will help with muscle recovery?

Any advice would be grateful.

Thanks in advance

Is it a pain, or is it DOMS? If its a pain then you are doing something wrong which needs correcting. If its DOMS then there isn't much you can do, they will go away if you keep training.

Heat_Wave

ElecKtrA wrote: »

I run 12km three days a week on the threadmill at the gym. I also walk between 5-6km daily. I do some resistence training and kettlebells also.

Is that amount of running not really bad on your joints?

Not criticism, just something I've often wondered btw!

ElecKtrA

runawaybishop wrote: »

Is it a pain, or is it DOMS? If its a pain then you are doing something wrong which needs correcting. If its DOMS then there isn't much you can do, they will go away if you keep training.

i don't think it is DOMS, because i've been training like this over a year and it's only relatively recently since i've been getting some serious aches! I was just putting it down to maybe the fact that i need to be eating far more protein than i do for the amount of exercise that i do..but i don't know how much protein i should be eating either! protein helps build and maintain muscle and an insufficient amount of it in the diet would obviously delay muscle recovery...:rolleyes:

I will still persist with my training regime as i enjoy it, but it's just a burden to be sore and stiff the days i don't train!

ElecKtrA

Heat_Wave wrote: »

Is that amount of running not really bad on your joints?

Not criticism, just something I've often wondered btw!

i've no idea...i'm just at a good fitness level at the moment that i wish to maintain that standard.

Running on the threadmill is much easier on the joints than running on a concrete road, i believe.


I'm no expert but i don't think it's excessive cardio that i do, i'm sure some people might be running 12km on a daily basis..:rolleyes:

runawaybishop

ElecKtrA wrote: »

i don't think it is DOMS, because i've been training like this over a year and it's only relatively recently since i've been getting some serious aches! I was just putting it down to maybe the fact that i need to be eating far more protein than i do for the amount of exercise that i do..but i don't know how much protein i should be eating either! protein helps build and maintain muscle and an insufficient amount of it in the diet would obviously delay muscle recovery...:rolleyes:

I will still persist with my training regime as i enjoy it, but it's just a burden to be sore and stiff the days i don't train!

You can get DOMS by working out a muscle intensely, or in a way that its not used to - I've been training for longer and I have DOMS right now. How much protein is in your diet roughly and how much do you weigh? Anything from 1-2 grams of protein per kg is recommended, depending on how much strength work you do.

Eating right (and drinking plenty of water) can help speed up recovery, but not by a lot. Anything that increases blood flow to the muscles helps a lot though - just as a massage or working out again.

colman1212

ElecKtrA wrote: »

Hi guys,


Basically i'm just looking for some advice.

I run 12km three days a week on the threadmill at the gym. I also walk between 5-6km daily. I do some resistence training and kettlebells also.

I've begun to develop some pains in my leg muscles. I don't know why because i am as fit as a fiddle and i've been working out like this for about a year now, and never any issues. I've had alittle bit of stiffness but i just thought that was 'normal'.

Maybe i'm not getting enough of the 'right' nutrition in my diet? I'm trying to eat more protein dishes as i want to gain muscle and not lose it. I am considering going on protein shakes to see if that will help with muscle recovery?

Any advice would be grateful.

Thanks in advance

If you are running 36km a week and walking 5-6km a day as well you are going to find it very very hard to put on muscle. Why are you running so much? Running will not help you put on muscle in any shape or form. If your goal is to put on muscle, then switch out the running for some sort of resistance routine... weights, kettle bells etc. You will see much better results and it won't be as hard on your legs.

ElecKtrA

runawaybishop wrote: »

You can get DOMS by working out a muscle intensely, or in a way that its not used to - I've been training for longer and I have DOMS right now. How much protein is in your diet roughly and how much do you weigh? Anything from 1-2 grams of protein per kg is recommended, depending on how much strength work you do.

Eating right (and drinking plenty of water) can help speed up recovery, but not by a lot. Anything that increases blood flow to the muscles helps a lot though - just as a massage or working out again.

Thanks for your reply. I'm not entirely sure on how much protein i have...but i would eat about 7 eggs a week, lots of chickpeas, meat and fish for main courses, 300ml milk daily. I will admit it myself, it's not the best diet but i could try much harder to incorporate more protein in my diet. Too much protein isn't a bad thing? I'm in around 10 stone. I went for a walk at lunch and my muscles seem to be much better after it

runawaybishop

ElecKtrA wrote: »

Thanks for your reply. I'm not entirely sure on how much protein i have...but i would eat about 7 eggs a week, lots of chickpeas, meat and fish for main courses, 300ml milk daily. I will admit it myself, it's not the best diet but i could try much harder to incorporate more protein in my diet. Too much protein isn't a bad thing? I'm in around 10 stone. I went for a walk at lunch and my muscles seem to be much better after it

At 10 stone anything from 65 to 130 grams of protein a day is recommended, moving towards the higher end if you work out a lot. High protein diets would only be an issue if you have kidney issues.

You can use online trackers like myfitnesspal to track your diet over a while and see what it is exactly that you are eating, often you'll be surprised at whats in some food items.

Alf Veedersane

Which muscles get sore and is it soreness or tiredness?

If they're sore, it's possibly an injury that you haven't let heal.

It could also be that you're overtraining and not getting proper recovery.

ElecKtrA

colman1212 wrote: »

If you are running 36km a week and walking 5-6km a day as well you are going to find it very very hard to put on muscle. Why are you running so much? Running will not help you put on muscle in any shape or form. If your goal is to put on muscle, then switch out the running for some sort of resistance routine... weights, kettle bells etc. You will see much better results and it won't be as hard on your legs.

I run alot because i enjoy it, i like cardio! but i also have a major bad habit of eating chocolate, sweets and cakes So i have to burn off the calories aswell! I don't think running 36km per week is an excessive amount?? or perhaps it is....:rolleyes:

I do kettlebell classes twice a week and i do various types of weights/resistence training for 30mins three times a week. I do want to try and maintain my muscle but its difficult as i do alot of cardio and i have seen my muscle decrease! But i guess that is down to poor diet! :rolleyes:

runawaybishop

ElecKtrA wrote: »

I do want to try and maintain my muscle but its difficult as i do alot of cardio and i have seen my muscle decrease! But i guess that is down to poor diet! :rolleyes:

Yup, more protein will help.

CeannRua

Which parts of your legs are sore? Are you foam-rolling, stretching and doing a mobility drill often enough? A session with a physical therapist or NMT might help if there is an injury.

ElecKtrA

Alf Veedersane wrote: »

Which muscles get sore and is it soreness or tiredness?

If they're sore, it's possibly an injury that you haven't let heal.

It could also be that you're overtraining and not getting proper recovery.

Primarily my hamstring and calf muscles are sore. But it is probably down to recovery period..i'll just have to give myself more time to recover before excercising vigorously again

Alf Veedersane

ElecKtrA wrote: »

Primarily my hamstring and calf muscles are sore. But it is probably down to recovery period..i'll just have to give myself more time to recover before excercising vigorously again

I'd rest up and see how they feel after your next run. If they're still sore after 48 hours then you've been overtraining.