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Still sore 5 days after leg day (lemmy.one)

submitted 1 year ago* (last edited 1 year ago) by [email protected] to c/[email protected]

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Basically, it's been five days and I'm unable to even sit in a chair without a struggle. I didn't go too hard, mainly squats and leg press. I didn't think it would take this long to recover considering I still run 4 times a week. Is it normal to be this sore and what can I do to help it?

I really really want to get back in there and work on my squat form but I can't even get close to parallel right now due to the soreness

Edit* side note I went from an extremely sedentary lifestyle to a very active one about 6 months ago, starting with running but now my legs are paying the price of no strength training. So it may be that I'm just so new to the workouts

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[–] [email protected] 1 points 11 months ago

Heyo, I'm usually a runner too and just got into lifting about 5 weeks ago.

You said you did a Leg Press and Squat on the same day? Those are both pretty hard on your legs and hit fairly similar muscles, the training program I follow specifically splits them so that they aren't done on the same day. Plus those first time DOMs really hit hard usually.

Running will also fuck up your recovery big time. You might feel fine when you run, but the accumulated systemic fatigue really messes with things. Maybe consider replacing some of your runs each week with biking or the Elliptical (or cutting them altogether if you want lifting to be your priority)

Right now, the best you can do is some active rest, good food, and good sleep.