Aerobic metabolism occurs during exercise when oxygen uptake is 70% or less than your maximum. The word "aerobic" means living or occurring when oxygen is present. So in the case of jogging, your pace is at a low level of intensity to allow glycogen to be metabolized in the presence of oxygen.
Your long runs or endurance runs benefit from efficient metabolism. Lower
intensity exercise produces less lactic acid than with anaerobic
metabolism. You are able to run farther and longer at a jogging pace
while building cardiovascular endurance.
You will notice lactic acid production on your long slow runs leaving you with sore quadriceps for a few days. However, the next time you go the same distance in say, a week or two, you will notice your aerobic endurance metabolism has adapted. Now you will be able to go farther before getting sore muscles.
Lactic acid build-up following prolonged exercise or intensive racing will most likely leave you with sore muscles. The tendency is to hobble around for a few days and skip jogging, while you bathe in the glory of your accomplishment.
Here is a trick to speed recovery:
Take a short jog of 2 miles. You will increase…
• your heart rate,
• increase blood flow through your muscles,
• and obtain your energy from aerobic processes.
All these factors will clear-out the waste from your muscles. You will finish your recovery run feeling better and shorten your recovery time by several days.
I have used this natural method of reducing muscle soreness the day following a long run or a 5k race. It works very well to get you back to your fitness workout program because it uses your own physiology to get results. As for jogging the day after a marathon…No, I pamper myself with a hot bath and a nap. Then get out for a jog on the 2nd day following a marathon.