New to running,

[Shadow316]

Hey I just started running about 3 days ago,

I run about 2 miles a day... Might be 1.5 cause i take about 10sec walk time..

My question is that after i run i got like sore legs, Is that just normal, and is it okay to run threw the pain?

And how much cal do you think you burn running about 2 miles a day?

Thanks again.

[stephenlavin]

not too sure about the calories buddy but its ok to have stiff and sore legs for the first few days after you take up running. It is just your muscles adapting to a new stress which they may have never been under previously. ( all down to your body's ability to process lactic acid) . There is nothing wrong with running while you body adjusts. However if the painis not a form of stiffness and persists after a week then i would consider that i may have injured myself. But i'd say you are safe to go ahead. Monitor your pain carefully and if it is not going away ...stop

[Terry Kerrigan]

Yes. Running soreness is normal when you begin. The common risks related to females while running are the lack of understanding of principles of adaptation, foot, hip, pelvis, neck, shoulder and low leg/low back stability.
If your bodyweight or medications force your heart rate above 150bpm and perceived effort 7-10 on a 1-10scale then alternating walking uphill or walk/jog routines are best.
Running frequency is key...10-15min 6 x weekly is better than 30min 3 x weekly...this allows the body to get more work with less structural cost.

Running effort can't be high. Lower Heart rates and efforts with a gradual increase in duration is best.

Strength and Stability... barefoot swiss ball, single leg balance drills, single leg closed chain strength drills-squats, lunges, calf raises, jumping rope barefoot allow the lower legs to get stronger and the bone/ligament density to increase. Never forget, upper body and lower body strength prep for 3-6months. Running increases jarring of the shoulder girdle and strain on the neck if you have a weak neck and lot's of hair. Many injuries occur in the neck and back /whole body from weakness.

Running shoes...thinner is better. It keeps the foot moving in a natural motion..big bulky running shoes and orthotics cater to weakness. No Kenyans run in bulky running shoes.. and thy have no injury but all the masses are fat/injured while using big heavy shoes..

Nutrition.. key to low inflammation

Call me 917-407-0471 Aperion for life for programs and advice
Ironman Triathlon Professional
Terry Kerrigan