Muscle soreness, particularly in leg muscles like the calf muscles and quadriceps, usually occurs after high-intensity workouts or when introducing new exercises. This is part of the body's adaptation process, signaling that the muscles are getting stronger.
A light jog may be acceptable if the soreness is for just a few hours or minutes, feels more like fatigue than pain and doesn't worsen during the run. However, sharp or increasing pain or other aches, such as stomach pain when running, should be a red flag to abstain.
There is no science that supports the idea that soreness is an indicator of muscular growth.
Feeling your muscles ache or stiffen for a few days after exercise is normal and is known as delayed onset muscle soreness (DOMS). It can affect people of all fitness levels, particularly after trying a new activity or pushing yourself a bit harder than usual.
As a rough guide, you'll probably notice some initial changes in the first four to six weeks, but longer-term changes (what you're working toward) will often take around eight to 12 weeks. The good news is that you're likely to start feeling better quickly.
Common Aches and Pains From Running. There are many areas of the body where you may feel mild or moderate discomfort while running. Many of these symptoms will present themselves below the waist as pain in your legs, feet, thighs, shins, knees or ankles after running.
For example, someone with ample running experience may choose to run every single day. But those coming back from injury, or just starting out, should start with just 1 or 2 days per week. If you are an experienced runner, you may be able to run 5 to 7 days per week, depending on how many miles you log each day.
Regular muscle soreness from running is normal—especially if you're new to running or have been amping up your routine—and usually goes away in a few days. But actual pain may indicate an injury, Rahaf Khatib, an RRCA-certified run coach based in Farmington Hills, Michigan, tells SELF.
Soreness is considered normal if it occurs between 24-72 hours after a workout, and if it does not prevent you from completing normal daily activities. If it lasts longer than this, or is so intense that it prevents you from functioning normally, it could be a sign of significant damage.
Downtime between workouts (whether you're lifting, doing cardio or training for a sport) is when our bodies have a chance to actually build muscle. Strenuous workouts cause muscle breakdown, while rest allows our bodies to build it back up.
When dietary protein is lacking, the body pulls from its reserves in both the muscles and joints. As a result, muscles tighten and ache, and joints stiffen.
Should you continue running when sore? In short, yes, you can keep running when you're sore. While soreness can make running feel uncomfortable, that doesn't necessarily mean you need to stop.
Running is physically demanding, so your body likely has to get used to it. A general rule of thumb is that it takes two to six weeks for running to start getting a little easier for you. It may take up to three months before it begins to feel noticeably easier.
Generally speaking, it is not recommended to go running everyday. Sports scientists and coaches point out that your body needs time to rest between workouts. Running is a high impact activity, and your muscles need time to recover before you go running again.
Running 2 miles a day has many health benefits and can be very motivating. And since it's easier to sustain than other running plans, it's a good way to get you moving every day.
You will have stronger legs from running
When we run, we use all the muscles in our legs, big and small. If you are new to running, you might be surprised by how quickly you start to develop lean muscle in your legs and the speed at which you build endurance.
Try to start with one to three miles per day if you are new to running. Stay closer to the one-mile end if you don't currently do much exercise. If you hike, bike, or do something similar, you may want to see how you do running three miles a day. As you gain more miles over time, your heart and lungs become stronger.
Muscle cramps, particularly in the gastrocnemius muscle (a part of the calf muscles), may arise from muscle imbalances, dehydration, or mineral depletion. They manifest as sudden, tight pains that make it difficult to move.
Believe it or not, soreness isn't synonymous with building muscle. “You do not have to have muscle soreness to build muscle or increase your fitness level,” says Vardiman. You might feel tight or tired, but not particularly sore after you work out.
Running can boost your aerobic endurance as well as power up and tone your glutes — aka your butt muscles. But getting a bigger booty depends on the kind of running you're doing.
"You will see improved cardiovascular and respiratory function, strengthening of all your leg muscles, as well as your core, back and arms, and greater bone density. It is also one of the best calorie-burning cardio workouts you can do."
On average, a consistent, healthy rate of weight loss is about 1-2 pounds per week. With regular running and dietary adjustments, most people begin to see changes in four to six weeks. However, this is a very individual journey, and patience is key.