jogging/cardio question

[jimevans_2000]

I've been working out for a few years - mainly cardio, but I go through phases where I do weights as well. My question is about my running and cardio workouts. 49yo male, 210 +/- pounds.

I regularly run a mile on the treadmill, then switch to eliptical and stairmaster. Total workout is usually an hour or so.

But I've been working towards a 5 mile run this July, so I've increased my running to 2 or 2.5 miles one day a week, then continuing with my workout.

The problem is that my leg muscles are sore for days after my long workout, so much so that it hurts to run. I don't know if this is over training or what, but how else can I work up to 5 miles other than gradually increasing the distance? These aren't real fast runs - I'd say a 12 minute mile run for short runs, 14 or 15 minute miles for the longer runs.

What should I do? Quit the cardio after the long run? Or what?

TIA,

Jim

[CaptMoe]

The problem is that my leg muscles are sore for days after my long workout, so much so that it hurts to run. I don't know if this is over training or what, but how else can I work up to 5 miles other than gradually increasing the distance?
TIA,

Jim

You've pretty much answered your own question:

Yes, you are over training.
No, there is no other way to increase the distance except doing it gradually.

You will increase your chance of serious injury if you continue down that road...

[firefighter2032]

IMHO...also remember to stretch after your workout and before going to bed.

[Katzenjammer]

Jim,

I would rotate your workouts more - better for you, better for your joints, and you'll be surprised at the carry-over to your running goals. I guess I'd also ask why you want to run so much? Do you just like it? - that's fine. But there are much better ways to strip off fat if that's what you're trying to do.

Anyway, if you're sore the next day following a run, go for a long (fast) walk. And then stretch. This will not only help you recover from the previous day's workout, but will provide rest for your joints, etc.

Next day, all bodyweight exercises: pullups, pushups (working towards single arm), reverse pushups, squats (working towards single leg), single leg deads, bridging work, etc.

Now you're body is metabolically/anabolically revved up. Next day, do another run. Etc.

Now, start working light sprinting work into your weekly routine followed by stretching.

Go to a yoga/pilates group once a week.

Take at least one day off/week to stretch. Make use of a foam rollar and a lacrosse ball - cheapest massage around. Learn about trigger points and how to get at them.

Variety is more fun. It's better for you. It keeps your body guessing. And keeps you young. Sometimes I just head for the woods and climb trees. Don't turn your workouts into drudgery! Your body hates it as much as your mind does!