Can I run on the second day of strength training

There is no standard answer to whether you can run on the second day of strength training. In most cases, as long as your physical condition allows and the intensity matches, you can run. There is no need to be bound by rigid fitness rules.

In fact, there has been quite a quarrel about this matter in the fitness circle. Some enthusiasts who insist on "complete rest during the muscle-building period" believe that after strength training, the muscles will undergo micro-tears, and 48 hours is the golden period for repair. Running is aerobic and will consume the energy used to synthesize muscles. It’s better to lose muscle and stay still if you can; other trainers who focus on recovery efficiency believe that low-intensity aerobic can speed up blood circulation throughout the body and take away accumulated metabolic waste such as lactic acid faster. On the contrary, it can relieve the soreness that comes to your door the next day after training and recover faster.

I have been practicing for almost four years, and I have encountered many pitfalls. I used to believe in the saying "you must lie flat after practicing". Once I was sore all over the next day after practicing chest and shoulder training, and I was paralyzed at home for a day. By night, my shoulders and back were so stiff that I could hardly lift them; later on, I did 10 sets of lat pulldowns during a back training day. + 4 sets of pull-ups. I had a sore back the next day and it was hard to put on a pullover. I was too lazy to squeeze into the subway after get off work, so I ran slowly home for 20 minutes. The cadence was very low throughout, and my back strength was not used. When I got home, I took a hot shower and felt that most of the soreness and swelling were gone. It was much more comfortable than lying down all day.

Of course, you can't just run with it under all circumstances. If you just did a heavy leg training the day before, such as squatting 10 sets of 80% 1RM squats, and deliberately doing slow eccentric control, and your legs are shaking when you go down the stairs the next day, don't force yourself. At this time, muscle control is already poor, the core cannot be stable when running, and the knees and ankles are easily compensated for injuries. There is really no need to suffer this. Just like if you have a small cut on your hand and you have to rub it with something dirty, it will definitely heal slowly and easily become inflamed. This is the same truth.

If you really want to move but are afraid of affecting the muscle-building effect, lower the running intensity and control the heart rate to about 60% of the maximum heart rate, which is enough to be able to talk to people normally while running without being out of breath and unable to speak complete sentences. The time should be controlled within 30 minutes. This kind of low-intensity aerobic exercise doesn't consume much muscle at all, but it can help you get rid of some surface fat, and the muscle lines you develop will be clearer. If your own training goal is to lose fat, a combination of strength and low-intensity aerobics the next day will be more efficient at losing fat.

Of course, if you have old knee or ankle injuries, and the strength training the day before happened to use your lower limbs, then don't run hard the next day even if you don't feel pain. You can also use an elliptical machine or a slow walk. The purpose of fitness is to make yourself comfortable, and there is no need to compete with your body.