Can I run on the second day of strength training

On the second day of strength training, you can usually run, but the intensity and duration need to be adjusted according to your body's recovery. If there is obvious muscle soreness or fatigue, it is recommended to reduce running distance or switch to low-intensity aerobic exercise; If the body is in good condition, moderate running can help promote blood circulation and muscle recovery. After strength training, there may be slight muscle damage and inflammatory reactions, which is a normal phenomenon in the process of muscle building. Within 24-48 hours, muscle fibers are in the repair phase. Engaging in low-intensity aerobic exercise such as jogging can accelerate the clearance of metabolic waste and alleviate delayed muscle soreness. However, prolonged high-intensity running should be avoided as it may worsen muscle micro injuries and affect the effectiveness of strength training. When running, pay attention to keeping the heart rate at 60% -70% of the maximum heart rate, and the recommended duration is no more than 40 minutes. Some people may experience joint stiffness or ligament tension after strength training, and running at this time may increase the risk of injury. Especially after lower limb training such as squats and hard pulls, the knee and ankle joints are under heavy load, and joint mobility needs to be evaluated before deciding whether to run. When there is obvious movement compensation or abnormal posture, foam axis relaxation or dynamic stretching should be given priority. For those with a large body weight or beginners in strength training, it is recommended to schedule a run the next day. Timely supplementation of high-quality protein and carbohydrates after exercise can help with muscle repair. Warm up adequately before running, with a focus on activating the buttocks and core muscle groups. When running, choose sports shoes with good cushioning performance to avoid hard surfaces such as cement. If there is persistent joint pain or abnormal fatigue, immediately stop exercising and consult a professional coach or suggest observing the body's response through heart rate monitoring devices, gradually establishing a reasonable alternating rhythm between strength and aerobic exercise.