How many days do you need to run your legs so that it doesn t hurt? Do you have any good suggestions

Insist on running for about a week to avoid leg pain, because the leg muscles have adapted to this stage after insisting for so long, and when we run, we must wear the corresponding protective gear, do not let ourselves be injured, but also pay attention to the time problem, do not run for too long, and must do a good stretching exercise before running, do not let yourself have muscle strain.

Under normal circumstances, if you insist on running for half a month, your legs will not hurt; Before running, you must do a good warm-up exercise in advance, and wear very comfortable shoes, which are very sweat-absorbing and breathable, and the clothes should be very suitable, and the running time should not be too long, otherwise the damage to the legs is also relatively large.

It is about 5 or 7 days, you must do a good warm-up exercise before running, adjust the frequency of running, the time should be controlled to about 30 minutes to 40 minutes, and you must relax your muscles after running.

Running leg pain is generally normal and is caused by the accumulation of lactic acid produced by your inactivity and sudden activity. You can run the next day. You can gently place your hands on your lap every day and soak your feet in hot water.

This can speed up the pain relief. It is recommended that you do some leg compression exercises or sit forward bends, which can have a better relief effect.

1. The cause of leg pain.

Many people experience leg pain after running day after day. This happens more often in people who are running for the first time, and it is caused by a long-term lack of exercise. The best way to alleviate this symptom is not to increase the amount of exercise violently at first, but to do it gradually to avoid muscle discomfort.

In addition, you can also warm up before running and do some simple movements to move your body first to reduce injuries during running. After running, you can also do some tightening exercises, such as knot blessings, sideways lunges, etc., to achieve the purpose of relieving muscle tension and discomfort.

2. Ways to mitigate.

After the activity, you can buy it hot with a hot towel, or you can simply make a leg lump to effectively promote blood circulation and accelerate the excretion of lactic acid from muscles. But the most important thing is to keep running.

If you keep running for a long time, you will find that you will not have leg pain. If you stop exercising because of the pain and run again after the pain is gone, the leg pain may come back.

3. The way of running.

Do what you can, step by step. Don't exercise more than you do at 11 o'clock. You should increase the amount of exercise slowly.

Try to exercise regularly. Even if you only do a little exercise every day, you can keep your body in better shape and avoid weakening your body by not exercising for too long. Relax before running.

Warm up before doing any exercise to prevent muscle and ligament injuries.

For example, pulling tendons, moving ankles, etc. Relax after running. When you tap the soles of your feet with your hands, the pain in your legs disappears naturally after the lactic acid is discharged.

You can also sit on the ground, relax your legs, and then know and massage your legs to relax your tense muscles. You can also apply a hot towel to the sore area or take a hot bath to speed up blood circulation.

1. Prepare and warm up before running. To prevent your legs from hurting after running, you should do warm-up exercises before running to warm up your body. 2. Apply a hot towel to the leg to relieve pain.

When we feel that our legs are sore after running, we can apply a hot towel to the sore area, and if the pain range is too large, we can take a hot shower, the hotter the water, the better. 3. Massage the painful area. We can also properly tap and massage the painful area so that the lactic acid in the muscles can be discharged, so that the pain can be relieved.

You can massage your legs to prevent leg pain. The suggestion is to take a hot bath, eat more bananas, use a fascia gun for massage, or use a towel for a hot compress, which can relieve pain and also have a better massage effect.

After running, you should walk slowly for a period of time, and then massage your legs and muscles, do not stretch hard, and then the running time must be controlled within the range, do not exercise vigorously, and be sure to ensure sufficient sleep, you should continue to run, so that there will be no soreness.

Running every day, the calf hurts badly, mainly because the warm-up exercise is not done before running, and the muscles are not completely stretched to cause special pain in the calf.

I think it may be that your running posture or way is not right, you can seek a professional coach to guide your running posture, if the running posture is not right, it is likely to cause muscle or joint damage, and it may also be that your exercise intensity is too high, the body can not bear it, so it will cause calf pain.

I think it's very likely that you haven't exercised all the time, and if you suddenly exercise, it may be that you haven't warmed up, or it may be because you have been running for too long and your running form is not correct.

If you don't run for a long time and suddenly start running or start running again after running for a long time before, it will definitely hurt, this is because: the body consumes energy to produce metabolic wastes such as lactic acid, which accumulate in the muscles (with the leg muscles as the most, if you are strong enough, the amount of exercise is large enough, the whole body aches) causes muscle soreness, which is called "delayed muscle soreness" in medicine, which generally appears on the second day after exercise, and the soreness reaches its peak 24-72 hours after exercise. The pain is basically gone after 5-7 days.

To get rid of this pain, do the following:

1. Warm up fully before running, and before running, run slowly until your body sweats slightly, and then stretch.

2. After running, don't stop all at once, run slowly for a while and then stop, jog for more than 5 minutes, and then tidy up and stretch.

3. Eat within 2 hours after running, consume more carbohydrates (rice, steamed buns, bread, etc.), if you want to **, if you are afraid of eating too much and gaining weight, you can eat dinner twice, eat once before running, and eat once after running. Be careful not to eat immediately after running, this is not good for the body and will disrupt your digestive function.

4.Massage: Massage the sore area to relax the muscles, promote muscle blood circulation, help damage repair and spasm relief.

There is a corresponding tutorial on the Internet, you can find it, if you really can't, you can beat your legs with your fists, just beat the sore places, each time you beat about 5 minutes, you can beat a few more times.

4.Hot compress: It is the most effective way to apply warm compress to the local muscles with soreness, which can promote blood circulation, improve metabolism, and accelerate the relief and recovery of muscle soreness.

If it is only calf pain, you can get a bucket and put hot water until the calf is submerged and soak for 30 minutes, pay attention to the water not too hot, and be careful of burns.

5. Take some vitamin C orally.

6. Don't run too much at once when you start running, make a plan, this plan should be gradual, let the body adapt slowly, for example: run 3000 meters each time, run 3 times a week, and then add to 4000 after a month when the body adapts

The body has a process of slow adaptation, and with the improvement of physical strength and endurance, the physical fitness will also improve.

Fatigue and soreness will also gradually decrease or even disappear.

There are generally two causes of running leg pain:

1. Lactic acid accumulation caused by anaerobic metabolism.

This condition is common in people who don't exercise regularly, or sprinters who have a sudden increase in exercise, and their muscles are sore due to the lack of alkaline reserves in the body due to the large amount of lactic acid produced by exercise.

2. Excessive exercise or muscle damage caused by sudden exercise.

This condition is common in people who don't exercise normally, and the muscle fibers are damaged because the load of exercise exceeds the capacity of the muscles.

If it is due to muscle damage, it is recommended to take proper rest and wait until recovery before exercising. If it is caused by the accumulation of lactic acid, you can appropriately reduce the amount of exercise and soak in hot water at the same time, so as to accelerate blood circulation and transport the accumulated lactic acid away as soon as possible.

In addition, beginner runners can exercise in large, medium and small cycles, step by step. This allows the body to have sufficient recovery time.

Running teaching 100 days into a half motor man 81st day runner calf pain comprehensive ** training.

If the muscles in the front of the thigh are painful, it means that the quadriceps muscles are weak. This should be improved by strengthening the quadriceps muscles. It is recommended that you do squat training every day, which can quickly improve the condition of running leg pain.

If you only run to relieve yourself, it will take at least 15 days (personal experience).

Squat Essentials: Squat Essentials: Face the wall, feet slightly wider than shoulder-width apart, and toes against the wall. Place your hands up on the wall and look up as far as you can. Then squat, with your knees not touching the wall, and your thighs and calves at 90 degrees, get up.

Training volume: Do four sets of 15 per day, then rest for 2 minutes between sets. As long as you keep exercising this way, you can see results in a week.

If it hurts your calves, there may be a problem with the posture of your running feet. You may have landed on your toes first, this style of running is suitable for sprinting, this method has a greater impact on the ankle joint, and if you use this method to run long distances, it will cause pain in the gastrocnemius muscles. The main way to improve is to adjust the running posture and land on the ground with the middle of the foot and avoid touching the toes on the ground.

OK. But if the pain is severe, you have to pause for a while.

I ran at night a while ago, and my leg hurt for the last two days, so I took a week off.

This is the reason for infrequent exercise, 4-7 days will be fine

Leg pain after running is mostly due to a sudden massive stretch of muscles due to a long period of inactivity.

A large amount of acidic substances, which cause leg pain. This leg pain usually lasts for several days before it slowly goes away.

In order to avoid leg pain after running, it is still recommended to warm up and prepare for exercise before exercising, and stretch your muscles and bones. After running, you should do simple tidying exercises to avoid leg pain to a certain extent.

Using a hot towel to apply to the painful part of the leg can effectively relieve the pain in the leg. If you have extensive pain, you can also consider taking a hot bath to improve blood circulation.

We can tap and massage the legs, thus promoting the excretion of lactic acid in the muscles, so that soon the legs will not hurt.

When your running leg hurts, it must be caused by not exercising for a long time. Then as long as you keep running and stretch your leg muscles every day, it won't hurt in the future.

If it is persistent pain or tearing pain, it is estimated that it is a muscle strain, and it is necessary to seek medical attention in time.

Jogging, also known as jogging, jogging, or jogging, is a moderate-intensity aerobic exercise designed to cover a relatively long distance at a slower or moderate pace in order to warm up or exercise.

Since the 60s of the 20th century, an estimated 700,100 million people in the United States have been jogging in order to improve health, enhance physical fitness, prevent obesity, and seek good posture and good mood. Jogging burns 10 13 kcal per minute (playing tennis consumes 7 9 kcal per minute). In 1967, the book "Jogging", co-authored by Baulman, a track coach at the University of Oregon, and Harris, a medical scientist specializing in the heart, greatly promoted the popularity of jogging.

Medical authorities believe that jogging is a great way to exercise your heart and body. Jogging is usually done on alternate days. Jogging on hard ground takes 600 750 feet per mile, so some medical scientists believe that jogging can cause arch sinking, external shin clips, sweat rashes, Achilles tendon strain, swollen feet and back pain.

Therefore, it is important to be prepared before jogging, to wear appropriate shoes and loose clothing when jogging, to run in the right way, and to be in good health and to have a clear purpose.

Jogging has a positive effect on maintaining good heart function in middle-aged and elderly people, preventing the decline of lung tissue elasticity, preventing muscle atrophy, and preventing coronary heart disease, hypertension, arteriosclerosis, etc. At the same time, it is also necessary to pay attention to some details such as jogging shoes. It can accelerate fat burning to achieve the purpose of rapid **.

After running, the leg pain will be relieved by soaking your feet in hot water. If you reduce the intensity of exercise, the problem of leg pain will improve.

Jogging for an hour and leg pain the next day... The next run can be a few days: three days, five days, walking, brisk walking, or anything It's all aerobic exercise, and it's okay to stick to it slowly, but the intensity of each day should not be too much.

Is it good to jog at night, and what should I do if my legs hurt after running? Do you want to take a few days off? : This means that you haven't run in a while. It is pain caused by a lack of oxygen to the muscles, and sometimes there are problems going upstairs and downstairs. Generally held.

Legs hurt to death on the second day of running: Prepare to wake up early for a workout, then just run for an hour and wake up this morning. 2014-04-25 Why do my legs hurt the next day after running?

Why do you have leg pain on the second day of running: Don't rest immediately after running, do some stretching exercises, and do some stretching exercises before going to bed, which can effectively prevent muscle soreness the next day.

Jogging for two days, 1 hour a day. On the third day, my thigh hurt. Can you still run? ：

The next day, I ran for an hour, and my leg hurt so much that I couldn't do it. The third day, which is today. I tried it out.

It hurts a lot. If it is normal ** shipping.

My thigh hurt after running, and it still hurt the next day, and it hurt when I walked. Can I continue running? : Your legs will hurt The best thing to do is to simply warm up before running and do some preparatory activities after training...

That's because of how long you haven't exercised.

Leg pain when you wake up early and run in the morning, can it be relieved after a few days of running? If the muscles in the front of the thigh are painful, it means that the quadriceps muscles are weak. This should be improved by strengthening the quadriceps muscles. It is recommended that you enter every day.

Come in and think**, and then run in the dormitory for half an hour every day, start running on the first day, sleep after running, and sleep on the second day, my legs hurt very badly!It doesn't matter if you sit One: hours Start running on the first day and sleep on the second day Legs hurt a lot.

If you don't exercise for a long time, you will be like this, and it won't hurt after a few days.

Just started running. What to do if you wake up the next morning with a sore leg. Do I continue or wait until it doesn't hurt before running: If the pain is not too severe, it is recommended to continue, because if you run for one day and rest for two days, it is a training method for bodybuilding and muscle gain, and the legs will become thicker and thicker.