PUBLISHED 09/19/2007
The first cool days of fall, or your first 5-K, can produce a run faster than you did all summer--and sore legs the next day. A mild ache in your thighs or calves is a normal result of pushing muscles past what they're used to. Your instinct might be to take the day off, but research shows that getting blood moving through the muscles helps speed up healing. So head out for an easy walk/run or go pool running. Aim for at least 30 minutes of total exercise.
Run Light
Warm up with five minutes of walking, then run a few miles at a slower-than-usual pace, taking more frequent walking breaks. Avoid hills as much as possible because they place added stress on the leg muscles. If you're really sore, go for a 30-minute walk.
Run Weightless
There's no pounding in pool running, which makes it a great activity the day after a hard run. Jump in the deep end, use an aqua running belt to help keep you afloat, and move in an easy running motion for 20 to 30 minutes, taking "walking" breaks as you would on land.
