Back boxing few questions

Well last tuesday was the day back of Training after 4 year Oh god it hurt. 3mile run to start then decent shadow boxing/pad work . Now my lats and arms are killing! 3days after should this be fine and go away a few weeks after constent 3day training? also fitness is shite 3 runs a week im doing this ok?.... As i know everyone says running is important but when i used to box 4 years ago i hardly ran and i could still do 8=10 rounds on the pads after 15-20 rounds of sparing and 15minutes of skippin I also hear David Haye isnt a runer he bushes out 2/3 mile a week if hes lucky. So what am ereally sayign is can i have some tips to get fit 'Fast as possible'

Cheers

You need(ed) to some stretching and light work the day after the return to a heavy workout.

You might also try a hot Epsom Salt bath -- I cannot recommend this simple solution (pun intended) for removing the soreness highly enough.

It is simple. It is cheap. You will feel the benefits immediately. It works.

--
HerbM

The Best thing I've ever done to alleviate soreness is simply a cold shower or a cold hot shower works like a charm / epsom salts are good too if you want to go down that route

Soreness is ok, just make sure to stretch well before your workout or run and it wont be as uncomfortable and when you get into the workout you wont be sore at all, usually the soreness is only so bad when your body isnt used to the exercise its doing the more your body gets used to it the less sorness and it probably wont take as long for your body to get used to it if you have boxed before, for getting fit consistency is probably the most important thing, but running, shadow boxing and mixing the 2 together in interval training is a fun way to do things and lots of sparring is a fun way to get fit aswell, i find if you keep it interesting you will benefit in the long run through consistency rather than setting strict regimes that you will get bored of and probably drop on and off with, thats just my bit of advice but im pretty unfit myself i need advice on how to stop smoking before i can give advice on fitness lol ;D