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Cross Training For Runners

Should You Be Running After Leg Day?

5 Mins read

Running After Leg Day: To Run or Not to Run, That is the Question!

Ah, the eternal conundrum of runners everywhere: Should I hit the pavement after a grueling leg day? It’s a question that has sparked countless debates, with opinions as varied as the array of colorful running shoes at a marathon starting line. But fear not, my weary-legged friend, for I have the answer you seek. And yes, it’s a resounding “yes”! But hold your breath, there’s more to the story than a simple answer.

You’ve just survived an intense leg workout, and as you gingerly make your way out of the gym, a burning question arises in your mind—should you take on the challenge of running after leg day?

Hold onto your sneakers, because by the time you finish reading this article, you’ll have the answer. We’ll delve into whether it’s wise to embark on a run after leg day, unveiling the secrets to a successful post-leg-workout jog. And hey, I’ve got a few tricks up my sleeve to make your running experience even more efficient and comfortable.

So, lace up your shoes, get ready to explore the great leg-day-running debate, and let’s dive into the world of pulsating muscles and invigorating strides. This is your guide to post-leg-workout running. Enjoy the ride!

Why is Leg Day the Foundation of Strength Training?

Welcome to the world of leg day, where squats and lunges reign supreme, and the gains are plentiful. For those who may be unfamiliar, leg day is a dedicated workout session that targets the muscles in your lower body, including the glutes, adductors, hamstrings, quadriceps, and calves. And let me tell you, skipping leg day is simply not an option if you want a well-rounded, balanced physique.

While many gym-goers may be tempted to focus solely on training their chest, back, and arms, neglecting your legs can lead to serious imbalances in your body. Think of it like a house – without a strong foundation, the whole structure is at risk of collapsing. Your legs are the foundation of your body, and neglecting them can have serious consequences for your overall strength and stability.

Build more Muscle

Build more muscle? How about building a whole new you? Leg day isn’t just about sculpting those lower body muscles; it’s about building a foundation for strength training that can transform your entire physique. And if that’s not enough, it can also supercharge your calorie burn and boost your testosterone levels, leading to even more gains.

Improve Core Strength

When you do compound movements, not only are you working your leg muscles but your core, also.

In fact, you need a strong core to perform movements like squats and deadlifts with proper form and without overcompensation.

A strong core not only helps you run at your best but also get better at virtually all of your athletic endeavors.).

Improve Your Athleticism

Leg day isn’t just about aesthetics. It’s also about functional strength. By doing compound exercises like deadlifts and squats, you’ll be strengthening your core and improving your overall athleticism. A stronger core means better balance and stability, whether you’re running a marathon or just running around with your kids.

Back Pain

One of the most common causes of back pain is weak lower body muscles. If you want to prevent this—or soothe your symptoms—strengthen your quads, hamstrings, hip flexor, and most importantly, your glutes.

Additional resource – Common cause of lower leg pain while running

Should You Be Running After Leg Day?

Running after leg day is like trying to dance in shoes that are two sizes too small – you might be able to do it, but it won’t feel great.

While it’s possible to log some miles after a leg day, it’s important to be mindful of the toll that the intense workout can take on your body.

Research has shown that strength training, particularly exercises that target large muscle groups like the legs, can create physiological stress on the muscles that can last for several days after the workout. This means that your body may still be recovering from leg day, even if you don’t feel sore anymore.

But it’s not just the physical stress that can impact your run. Other factors like training intensity, volume, and speed, as well as your recovery rate and fitness level, can all play a role in how effective your run will be after leg day.

That said, if you’re determined to log some miles after leg day, there are a few things you can do to make the experience more comfortable and efficient. For example, focusing on low-impact exercises like walking or light jogging, using a foam roller to work out any kinks in your muscles, and staying hydrated can all help you get the most out of your run.

Additional Guide – Lower body exercises for runners

Should You Run The Day After a Leg Workout?

Here’s a piece of advice: listen to your body. It knows best. Sure, leg day can be brutal, but it doesn’t necessarily mean you can’t run the day after. It all comes down to how you feel and how well you recover.

Think of your body like a car. If you’ve been pushing it hard on leg day, it’s going to need some time to refuel and recharge before you hit the road again. You don’t want to risk breaking down in the middle of the journey, right?

So, how do you know when it’s okay to run after leg day? First, assess your level of soreness. If you’re feeling so sore that you can barely walk, it’s probably best to skip the run altogether. However, if you’re feeling okay, then go for it – but keep it light and easy. This is not the time to push yourself to your limits.

It’s also important to make sure you’re properly fueling and hydrating your body after your leg day workout. This can help speed up your recovery time and get you back on track for your next run.

In conclusion, running after leg day can be done – but it’s all about balance. Listen to your body, take it slow, and always prioritize recovery.

When should you say no?

If you’re too sore to even walk the next day, you might have overexerted yourself.  Logging the miles when you’re in this state places too much additional stress on your body and might lead to injury.

This may not only limit your performance but can contribute to more soreness, even injury.

Still want to run? Then, at the very least, keep it light and easy.

How To Run After Leg Day

In order to get the most out of your post-leg workout run, implement the following so you can run efficiently and pain-free.

How to Make Your Post-Leg-Day Run Pain-Free and Effective


Start With A Warm-Up

If you’re starting your run with sore legs, taking the time to actually warm up can make all the difference. Feel free to take more time to warm up, too.

A proper warm-up helps get your body, especially the muscles of your legs, ready for intense training.

Give your body a chance to warm up. This not only helps you prevent injury but also improves your performance.

Keep It Short

Since you might be already in an exhausted state, do a recovery run.

In fact, avoid going after any duration or speed goals. Now it’s not the time for long runs, tempo runs, or hill intervals.

Your goal is to get more blood flowing to your muscles.

Try Compression Short/Socks

This is something I started trying lately, and it’s been working great for recovery.

And please don’t take my word for it.

Research has reported that compress gear may help speed up recovery due to the improved circulation that removes toxins from your body. This not only improves your recovery but your performance as well.

Here’s the full guide compression socks for running.

Eat Something

If you’re planning on a long or hard workout and are already in a fatigued state, you might need some extra fuel to sustain your effort.

Running after leg day – The Conclusion

There you have it! If you’ve wondered whether you should go for a run after leg day, then today’s post has you covered. The rest is just details.

Please feel free to leave your comments in the section below.

In the meantime, thank you for dropping by.

Keep training strong.

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