4 ms·

> Go hard enough to feel achievement, but not so much that your are sore or worn out Why not? I like feeling sore, means I know I'm improving.

jimhefferon 5y ago
I'm 63. I know a lot of people who took up running, ran hard for a couple of years (maybe won a few races), got a lot of injuries, and no longer run. I ran for the first time on Oct 1 1971, and the most recent time is 12 miles this morning. I'm for sure not saying I am better than them, because I certainly am not. But I am saying that there is something to just enjoying yourself. I have little adventures four times a week, and still like it. I'm rarely really worn; I'm just not going for that. So that is one reason to think to stay away from sore. (Of course, if what you want is to win races then go for it.)
- ak217 5y ago
  > there is something to just enjoying yourself. I have little adventures four times a week That's what people often don't get about outdoor exercise. You can combine physical and mental exercise - exploring new areas, impromptu orienteering, just the sheer focus required to run or bike in complicated terrain is a huge plus and makes it easier to stay engaged.
- emerged 5y ago
  I’ve been cycling for many years and do a careful mix of: 1) Relaxing recovery rides 2) Long endurance rides (50-100mi) 3) Race pace 1-2 hour rides 4) Intense sprints I’m usually a little sore after 3 or 4, and take a relaxed day after. That is when progress happens.
chrishynes 5y ago
Soreness really only tells you that you've done something new, not that you're improving. Do the same exercise for just a couple of weeks and soreness will rapidly decrease.
- wrycoder 5y ago
  Not necessarily. There is such a thing as overtraining. To get consistent results, you have to allow time to recover between sessions. The older you are, the longer it takes. The more advanced you are, the longer it takes. At my age, it takes two days off to recover.
dalbasal 5y ago
A little sore is ok. Too sore to exercise again is not good. There's also a psychological aspect to it. If you push yourself to the limits of your discipline, you'll overtax it and "run out." It's one thing or another. Injuries. Too busy and didn't return. Burnout takes a lot of forms. There's a sweet spot where you really want to go in and do it again. Also, beware of pro bodybuilder regimes unless you are one. (1) They're optimising for that elusive last mile (2) They often assume PED use.
- matwood 5y ago
  I think the problem with people who are new is what's a 'little sore'? A person who has never lifted will have DOMs that is going to feel a lot more than a little sore after their first workout. It's completely normal, and not dangerous. In fact, a 30 minute stationary bike ride will probably clear it up. It's actually really hard for someone to overtrain. What normally happens is people use it as an excuse to stop training. What I tell people is that long term training is a grind - and that's a good thing. Accept that fact early on and find your own enjoyment in it however you have to. The discipline that comes to other areas in your life from accepting the training grind is a benefit many people don't even notice.
  - dalbasal 5y ago
    I disagree. The enemy isn't not training hard enough. The enemy is burnout and quitting. Train to the point where getting back into the gym requires as little discipline as possible. There is, especially in weight rooms, a danger of doing stuff that's not really exercise. But if you're swimming, running, climbing, squats, pushups, pullups, tennis and such... it's not really a danger. They're all going to put a beginner on a meaningful progression path. Don't worry about being insufficiently intensive unless your progression has halted.
    - matwood 5y ago
      The grind isn't about training hard enough, it's about consistently training. Doesn't matter which mix of exercises someone decides to do (it does, but assuming the opposite is zero), consistency will eventually become a grind. You're right the main enemy is quitting. When I tell people I workout nearly every day, people have this illusion that it's easy. It's not. I make time for it in my day, I make it a priority. That's what I mean by the grind. Everyone is different, but I find embracing the uncomfortableness easier than looking for ways around it.
Cthulhu_ 5y ago
As long as you don't mind it, if it feels like you're suffering or martyring yourself you're crossing a line. You can overdo it and end up demotivated (if you're lucky) or injured (if you're not). And depending on the injury, you'll not be able to do that same sport again.

jimhefferon 5y ago

I'm 63. I know a lot of people who took up running, ran hard for a couple of years (maybe won a few races), got a lot of injuries, and no longer run. I ran for the first time on Oct 1 1971, and the most recent time is 12 miles this morning. I'm for sure not saying I am better than them, because I certainly am not. But I am saying that there is something to just enjoying yourself. I have little adventures four times a week, and still like it. I'm rarely really worn; I'm just not going for that. So that is one reason to think to stay away from sore. (Of course, if what you want is to win races then go for it.)

ak217 5y ago
> there is something to just enjoying yourself. I have little adventures four times a week That's what people often don't get about outdoor exercise. You can combine physical and mental exercise - exploring new areas, impromptu orienteering, just the sheer focus required to run or bike in complicated terrain is a huge plus and makes it easier to stay engaged.
emerged 5y ago
I’ve been cycling for many years and do a careful mix of: 1) Relaxing recovery rides 2) Long endurance rides (50-100mi) 3) Race pace 1-2 hour rides 4) Intense sprints I’m usually a little sore after 3 or 4, and take a relaxed day after. That is when progress happens.

chrishynes 5y ago

Soreness really only tells you that you've done something new, not that you're improving. Do the same exercise for just a couple of weeks and soreness will rapidly decrease.

wrycoder 5y ago
Not necessarily. There is such a thing as overtraining. To get consistent results, you have to allow time to recover between sessions. The older you are, the longer it takes. The more advanced you are, the longer it takes. At my age, it takes two days off to recover.

dalbasal 5y ago

A little sore is ok. Too sore to exercise again is not good. There's also a psychological aspect to it. If you push yourself to the limits of your discipline, you'll overtax it and "run out." It's one thing or another. Injuries. Too busy and didn't return. Burnout takes a lot of forms. There's a sweet spot where you really want to go in and do it again. Also, beware of pro bodybuilder regimes unless you are one. (1) They're optimising for that elusive last mile (2) They often assume PED use.

matwood 5y ago
I think the problem with people who are new is what's a 'little sore'? A person who has never lifted will have DOMs that is going to feel a lot more than a little sore after their first workout. It's completely normal, and not dangerous. In fact, a 30 minute stationary bike ride will probably clear it up. It's actually really hard for someone to overtrain. What normally happens is people use it as an excuse to stop training. What I tell people is that long term training is a grind - and that's a good thing. Accept that fact early on and find your own enjoyment in it however you have to. The discipline that comes to other areas in your life from accepting the training grind is a benefit many people don't even notice.
- dalbasal 5y ago
  I disagree. The enemy isn't not training hard enough. The enemy is burnout and quitting. Train to the point where getting back into the gym requires as little discipline as possible. There is, especially in weight rooms, a danger of doing stuff that's not really exercise. But if you're swimming, running, climbing, squats, pushups, pullups, tennis and such... it's not really a danger. They're all going to put a beginner on a meaningful progression path. Don't worry about being insufficiently intensive unless your progression has halted.
  - matwood 5y ago
    The grind isn't about training hard enough, it's about consistently training. Doesn't matter which mix of exercises someone decides to do (it does, but assuming the opposite is zero), consistency will eventually become a grind. You're right the main enemy is quitting. When I tell people I workout nearly every day, people have this illusion that it's easy. It's not. I make time for it in my day, I make it a priority. That's what I mean by the grind. Everyone is different, but I find embracing the uncomfortableness easier than looking for ways around it.

Cthulhu_ 5y ago

As long as you don't mind it, if it feels like you're suffering or martyring yourself you're crossing a line. You can overdo it and end up demotivated (if you're lucky) or injured (if you're not). And depending on the injury, you'll not be able to do that same sport again.