It is normal to feel sore when starting track — your body is learning new movements.
Both legs feel tight
Muscles feel tired
Improves after warming up
Sharp pain
Limping
One specific spot hurts
Pain changes how you run
Speaking up early helps prevent bigger injuries.
Help your body feel better after practice:
Drink water
Eat within an hour
Light stretching later in the evening
Sleep
Athletes improve during recovery, not just practice.