GOAL:  5K RUN/WALK

What if I get sore?

Muscle soreness after exercise is usually normal. Acute soreness is a sign of simple fatigue that occurs during or after an increase in exercise intensity, frequency, or duration. It results from a buildup of energy waste products, like lactic acid, in the stimulated muscle. This usually goes away after a few minutes of rest, which then you can resume activity. If it is still persistent and severe after a period of rest, you should stop your workout and wait until you are able to continue without such pain. Next-day muscle soreness is caused by microscopic tears in the muscle fibers. This is normal and part of an adaptation process that helps you become stronger once the muscles recover. This is common if you haven’t been used to running or walking, which is why it is important to make gradual increases in intensity, frequency, and duration of exercise. Besides rest, you can ease muscle soreness with stretching, ice, deep tissue massage, NSAIDs (i.e. ibuprofen), and other types of exercise (i.e. swimming).

When to Stop Running

• Chest Pain/Discomfort – This could potentially be the signs of a heart attack, especially if the pain is sharp, knife-like, squeezing, and radiates to your jaw, left arm, or between your shoulder blades.
• Shortness of Breath – Take a break if you are wheezing or have trouble catching your breath. Note if you are using your accessory muscles (stomach, shoulders, diaphragm) to breathe. If your symptoms persist after 5 minutes of rest, seek medical attention.
• Nausea, Dizziness, Lightheadedness – Take a break. This may be due to inadequate hydration or nutrition, overheating (i.e. heat exhaustion), or overtraining. Seek medical attention if symptoms persist after resting, eating, hydration, or cooling off.
• Persistent Joint Pain – This may be the sign of injuries of bones, tendons, and ligaments.
• Other Pain – Pain that gets worse with activity and tends to remain in one particular spot may be signs of a stress fracture.