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Runner using a massage gun on a sore calf after training to improve recovery

What Muscle Soreness Means for Training | Confluence Running

Learn what muscle soreness really means for runners and active people. Find out when soreness is normal, when it signals too much intensity, and how to coach yourself through recovery and smarter training.

April 09, 2026 — Matthew Gawors
Tags: active recovery beginner runner soreness calf soreness after running Confluence Running delayed onset muscle soreness DOMS easy run recovery eccentric exercise fitness recovery glute soreness after workout how sore is too sore how to coach yourself as a runner how to know if soreness is normal how to recover from soreness is soreness bad is soreness good muscle fatigue vs soreness muscle soreness muscle soreness and training normal soreness after exercise overtraining signs post workout soreness quad soreness after running recovery day running recovery for runners recovery tips for runners runner recovery tips running and recovery running coach advice running recovery should you run while sore should you train while sore sore legs after running soreness after hills soreness after leg day soreness after running soreness after strength training soreness after workout soreness and performance strength training soreness training intensity training load management workout recovery workout soreness meaning