Yesterday, I started to train for 5k. That's the first step, right? I followed my plan, and it took me 47:30 to go 3.1 miles. Although, I did not run the whole time, I completed the distance of a 5k, in what I think would be a "worst case scenario time." This time includes a slow 5 minute walking warm up, and I ran for 60 seconds, then walked for 90 seconds. If I follow my plan, my time can only get better.
I feel good about starting to train for 5k. However, today my legs are a bit sore. I did a bit of research to see what I should do about it. I found that I have a slight case of DOMS, delayed onset muscle soreness. DOMS is thought to be caused by inflammation of the muscle as a result of microtears of the muscle fibers. This is a common condition after beginning a new exercise program.
In order to lessen the symptoms of DOMS, I need to get rid of the lactic acid and get some blood flowing to the muscles that are sore. I need to do this through Active Isolated Stretching. This involves slow, gradual, and controlled elongation of the muscle through a full range of motion and held for 15-30 seconds in the furthest comfortable position. One should not stretch to the point of pain.
The best prevention for DOMS is to start a new exercise program slowly. Gradually build up your endurance and you should be okay. I guess it is a little late for me!
Today, my plan is to stretch, and do a 30 minute brisk walk.
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