Got to a problem... I've been running regularly for the past 2 years. Recently I started getting a bit bored with the routine and decided to add a fitness class - the class consists of 20 minutes cardio, 20 minutes strength training, and 20 minutes stretching/core excercises.

Here's the problem - my goal is to run 15-20 miles per week. My class is on Monday and Wednesday afternoons - it's very intense and I've been really sore the day or two after each class. I've been trying to run on Tuesday (2/3 miles), Thursday (5/6 miles) and Saturday (7/8 miles). The problem is I am so sore - my legs ache and I'm way tired before I finish my desired milage.

My diet SUCKS - lots of junk food and soda - bad, bad me, I know... I'm working hard to make better choices the past week - do you think my diet alone is causing the extended recovery issues?

Any input is appreciated...

When you work out you are suppose to take 24 hours for your body to relax afterwards so
I think I would cut down on the miles run each day at the very least.
Also try soaking in a tub with oil. Lavender, lemongrass, sandalwood, arnica oils are all good for sore muscles.
A good diet is always good.

I heard that it takes up about two days give or take for your muscle tissue to recover from intense exercises so maybe you should run the same day as your fitness classes. I don't think your diet is affecting your recovery but maybe some protein will help.

Diet will absolutely affect your recovery time, although I mean it in the sense that if you do not eat enough calories, your body is not going to be replenishing glycogen stores.

At the amount you are running, in 2-3 weeks you'll get used to it, and your body will adapt, and chances are you will never get sore from it again as long as you continue.

However, take care of yourself, try to avoid getting shin splints and other things like that by buying nice shoes (I personally like the Nike Free 7.0s ALOT), take supplements to promote joint health, lots of fish oil with high ratios if DHA/EPA, glucosamine for joint health. In all, I would say just the simple act of running that often will get you used to it.