sore thighs from running?

[eirippe]

So about 6 weeks ago I turned my walking into running. I have been on my journey for a while and for the first 7 months I only walked. I dropped around 65-70lbs and decided it was time to run. I started my first week with a half mile and each week work my way up. Yesterday I did about 5 and a half miles straight through and today did 3 miles straight through. For the first time ever I am having serious soreness in my thighs. I would like to do some more exercise today but I just dont know whats causing the soreness. Any ideas? I run every day because I am afraid of falling off the wagon. 

[y2kcrash]

Over training is a strong possibility. 

Six weeks transition from zero to 51/2 miles running.

Stay the course and I suspect ( predict  ) your body will force you to take some time off.

Which once pushed over the edge could result in your biggest fear.

Rest Days are critical for your body to adapt. 

You have to choose.

Scheduled ( recovery rest days )

or

An extend period of force time off due to a serious overuse injury which could / can translated into months of down time.

[Esya]

Yes, take those recovery days. And also stay at a level until you are comfortable at that level for a few runs, then up the distance and/or intensity again. Don't do too much too quickly.

[Dave001]

Rest.

Running every day is not giving your body time to recover. It's always tempting to do more, but the risk of injury isn't worth it. Rest doesn't have to mean idleness. I'm just back to running after a gap of several years. I'm running every third day and walking on the other two. 

Hydrate.

The importance of hydration cannot be overstated. Taking a shower washes the outside of your body, drinking water washes the inside! Dehydration ruins performance. Unfortunately feeling thirsty means you're already dehydrated. Drink often!

Slow progression. 

It's far better to make slow, steady progress than to risk an overuse injury that sets you back months. An old friend of mine was a successful running and fitness coach. He always recommended increasing the total weekly mileage by no more than 10%. Of course I ignored his advice and succumbed to injury. I was unable to run (and barely walk) for 6 months. Slow progress is better than regression!

But most importantly, enjoy your running! If you're in constant pain, it'll become a chore rather than a pleasure. 

Good luck!

[Dominique]

Muscle soreness (to use a fancier term: delayed onset muscle soreness, or DOMS) when you just start using muscle little used before (or used in a different way, like in your case with walking vs. running) is plain normal, with any muscle. Bodybuilders cause it on purpose.

It sounds to me you’ve started to do too much too soon: 5.5 miles on day 1 and 3 miles on day 2 for someone who hasn’t ran for a very long time is a lot. Just rest until your thigh muscles are no longer sore, then start again, but more progressively.

[eirippe]

I have ran daily for about 6 weeks and then took a short break on Monday because I had a root canal. 

I just want results so fast but I should know its a slow process. I decided I am going to take it easy today and do nothing. I have not missed a day of physical activity for months but maybe thats why I am sore. Thanks for the input! 

[eirippe]

Thank you! Last night I pondered the comments and today I am taking it easy.

Thank you for all the valuable info. I would hate to be laid up injured because I wanted to be incredible hulk overnight!

[eirippe]

Today I am resting finally. Thanks! 

[y2kcrash]

Enjoy!

Well deserved .

I have found the best way to keep your running in check is to run by time rather than distance.

In your case base on your information I recommend  30 minutes max. with a 90 sec  increase each week until you reach 45 minutes. (Unless your planning to Compete  ( Road Race ) stay at light easy comfortable pace. 

Also note the  MAX TIME run should be only once a week followed by a  full recovery day.

The other days keep your runs in the 20 to 25 min range.

As to pace you will discover that over time as you get fitter and you body adapts your pace will increase naturally. 

A good indicator of over training is to monitor your Resting Heart Rate before raising from a good nights sleep.

Establish a Baseline over a 7 day period to start.

Then take your resting heart rate every other day. And as  rule  always on the day after your full recovery day.

If you start to see the resting rate increase above the baseline ( 5 to 10 beats ) then beware that you may be over training if the rate does not start to recover especially back towards the baseline over the next few days.

Keeping a  log is best of all your workouts which is the best way to then go back and determine where  you may have to make adjustments.

[skylineg35]

You got great advises.   I did lots of running when i was very young.  I do know that lifting weights for runners will help to keep the injury minimum.  Lifting weights gave me lots of advantages not just only running but all types of sports.  Such as tennis, skiing, skating, racquetball and so on.  

Running can put stain on some joint.  So should be careful to protect joints by running softer surfaces, changing training and so on.  I did see few people having joints problems from running when they got older.   

Wish you fun, safe and healthy running.

[NaturallyIzzy]

Believe it or not, I'm experiencing sore thighs this morning after an event I walked yesterday. It was approximately 2.5 hours and although I run pretty regularly, I have never walked that distance. I am pretty sure other muscles were used in walking and that is why they are sore today. This is probably the same truth for someone who goes from walking to running. Stay strong, take advantage of those rest days, and continue to excel in your goals!