Why Is My Lower Body in Pain After Running & Walking?
Dear K and A: How come I can run 10 miles Saturday morning with no soreness, but slowly walking 8 miles leaves my entire lower body in pain? Sunday I rested. Monday I did a 5 mile easy run that felt great. Then Tuesday’s slow 8 mile walk made me sore again! Sherry, the Deep South, USA
Alexandra: Well, “Day-um” as my other southern friends would say! And “DOMS.” Which is not a way of cussing with a northern accent. It stands for Delayed Onset of Muscle Soreness. We talked about it in “How Do I Prevent Calf Soreness after Walking Hills,” (or as we are tempted to entitle it: “My Calves Have a Stiffy.” Can you tell we’re happy to talk about sore muscles and preventing exercise discomfort.)
Avoiding Delayed Onset of Muscle Soreness (DOMS)
Essentially, elevating your core temperature (and thereby henceforthwith and so forthy warming up the muscles) within 24 hours of the original cardio activity will help prevent muscle soreness later on. You don’t have to repeat the 10 mile run, but a walk of just ten minutes should do the trick. It could be the running is making you sore, and that you simply aren’t feeling it until one or two days later. Then walking gets all the blame. Instead blame DOMS.
Walking and Running Powered by Opposite Muscle Groups
Kymberly: Running is powered primarily by calves and quads. Walking is powered by glutes and shins (and therefore a great cross training or complementary cardio activity). So if you are used to running and added the walking recently, then your body may simply have been adapting to using your muscles in a new or different way. I am not sure if the pace has anything to do with the soreness unless the slow pace dictated or created an unusual gait that did not work for you biomechanically.Walking & Running Are Opposites, powered by complementary muscle pairs: quads and calves vs glutes and shins. Click To Tweet
Alexandra: Door #3 – If it’s not delayed muscle soreness, could your pain be caused from overuse? Is it standard for you to do 31 miles in a 4-day span? Somewhere in here I’ll throw out the concept of post-run stretching…oh, there, I just did! Could be you also need more recovery time between runs and walks.
With your entire lower body in pain, have you considered the pain might be due to shin splints or your Q-angle? (get solutions from our post, Prevent Shin Splints: Three Calf Stretches). If you have fairly wide hips and/or a narrow stance, then your knees might be the ones yelling “ouchy.”
Talking Muscle or Joint Pain?
Kymberly: When you feel better, run or walk over to our group fitness classes so you can let us know whether your pain and soreness are in your joints or muscles. If muscles, I’d say pull a Bobby McFerrin: “Don’t worry; Be happy.” Simply do 10 minutes of light cardio within 24 hours of a new, intensified, or added activity to give your muscles a chance to reheat and release. But if the pain is in your joints, then worry. … and change your gait or stride, as now we may be talking something biomechanical. In this case get a certified trainer or health professional to assess you. Do not light up those joints!
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Kymberly Williams-Evans, MA and Alexandra Williams, MA