I just started doing a cardio/weight lifting routine this past week (after being essentially absent from a gym for about 5 months). I've been trying to do a mixture of 3 minutes run/ 1 minute jog. So far I've been progressing nicely. I started lifting yesterday, doing a 3 day split (legs/abs, chest/triceps, back/biceps). I did legs yesterday, and was quivering quite a bit afterwards, which I consider a good sign. I spaced my cardio 8 hours apart, so my body wouldn't be overwhelmed. Sure enough, however, I woke up sore in my back (from some poorly executed squats) and very sore in my legs, especially calves and ankles. I don't do lifting today, but when I went to do cardio tonight I was so sore and still I could only run for a few minutes before my legs were screaming, so I walked the rest of the half hour.

That was long winded, sorry. My question is: what should I do? Should I take a break and just do lifting, should I scale back and do less running (maybe even cut it out?), or should I just keep at it and ignore the pain (to a point, of course). I've done this program before, but I can't for the life of me remember having so much leg problems. What is causing it, and what can I do to prevent it from getting so bad? I felt 80 years old walking around my apartment today :blank:

I would either schedule a cardio rest day right after your squat days, or do something low intensity like walking, like you did. Or you could keep doing it and eventually you won't be sore.

Hi berlin 2000,

I agree with BigD: you should try to do your cardio on your 'off' days.
I think the pain is normal because as you have trained before you probably wanted to get straight back into it and pushed yourself to far.

Obviously you have to push yourself if you want to see results, but I think that if you haven't been training for a while that you should try lighter weights for a couple of weeks and do low intensity cardio instead of HIIT till you get your fitness back.

And I don't think you should 'push through the pain' when it comes to your back. I don't think that will bring you any benefits - you still want to be training in a year not taking another 5 months off because you did your back in - my $0.02

Thanks for the input guys :). I never considered my cardio to be HIIT, because my run is at 6 mph and my walk is at 4 mph, so I keep it pretty low. Your right about pushing it though, I'd guess. I had a progression for cardio, where every week I would increase the amount of running (eg. 5min run/1min walk, 8min run/2 min walk). I might have been too eager, cause I decided to start in the middle of progression instead of the start...

I was reading up on ellipticals, and I'm wondering if anyone thinks its a good alternative to the treadmill? I've only ever used the bikes and treadmill in my gym, so I'm unfamiliar with the machine.

Hi berlin2000,

ok so its not HIIT - it's just when i read 3 min run, 1 min jog I just assumed (incorrectly!) it was HIIT.

I don't use the treadmill only the elliptical machine and swimming because they are lower impact. I personally just enjoy the elliptical more. I feel it works more of the body than the treadmill because you are moving your arms more, and it's a lot kinder on your knees and back.

Good luck :tucool:

@ben1880
Do you think you get the same cardio benefits as a treadmill? I not a runner lover (don't ever plan to run in the woods or anything like that), I just want to get my heart rate up to burn some fat.

"Do you think you get the same cardio benefits as a treadmill? I not a runner lover (don't ever plan to run in the woods or anything like that), I just want to get my heart rate up to burn some fat."

In a word - definitely .

I tried an elliptical yesterday. Wasn't too bad, I worked up sweat really fast, faster than jogging, I was very surprised. However, I found it very awkward, the stride was too small for me so I was moving fluidly, kinda jerky. I'll have to go back tonight and see if there's anyway to make the stride longer, but I don't think so :(