We’ve all been there — waking up after a tough workout and wondering if we should hit the gym or give the body a break. As a coach and physio, I see it all the time — people unsure whether they’re dealing with normal post-workout soreness or something more serious.
The truth is, not all soreness is created equal, and knowing when to push and when to pause is a key part of smart training.
Here’s a coach’s honest advice on training through soreness:
- Understand the Difference: Soreness vs. Injury
- DOMS (Delayed Onset Muscle Soreness) is totally normal. It usually shows up 24–48 hours after a workout and feels like general muscle stiffness or tenderness.
- A brewing injury, on the other hand, feels sharper, more localised, or comes with swelling, bruising, or altered movement patterns.
- Red flag: If your pain is sharp, doesn’t go away with movement, or gets worse during training — it’s time to rest and seek professional advice.
- Movement Can Help Recovery
- Gentle movement or light training (we call it “active recovery”) can actually help reduce soreness by increasing blood flow.
- Examples: a light bike ride, mobility work, or a scaled-back version of your usual workout.
- You don’t need to hit a PB every session to make progress.
- Listen to Your Body — Not Just the Training Plan
- Being consistent matters, but so does intuitive training.
- Ask yourself: Am I tired or truly run down? Is this soreness easing as I warm up, or getting worse?
- Learning to tell the difference is part of becoming a more experienced athlete.
- Nutrition Matters More Than You Think
- Recovery starts in the kitchen. Getting enough protein, carbs, and micronutrients supports muscle repair and helps reduce excessive soreness.
- Under-fuelling is one of the biggest contributors to prolonged soreness and burnout — especially if you’re training hard.
- Know the Signs of Overtraining
- Constant fatigue, sleep disruption, mood changes, a dip in performance, and frequent niggles or illnesses can all be signs of overtraining.
- Soreness that never goes away or creeps into joints/tendons is a sign to dial things back.
- Training hard is great — but recovery is where the magic happens.
- When in Doubt, Talk to Your Coach
- Your coach isn’t just there to yell encouragement during metcons — they’re there to help you train smart.
- If you're unsure whether to push through or pull back, have a chat. We can help modify your session or build in extra recovery.
Bottom Line
Feeling sore doesn’t mean you have to skip training — but it does mean you should train smart. Tune in, fuel well, warm up properly, don’t ignore red flags, and remember: results come from consistency, not recklessness.
