Distance runners know all too well the feeling of soreness that comes after a long run. While it’s a natural part of the process, it can be uncomfortable and even debilitating. Fortunately, there are ways to combat and prevent soreness so that runners can continue to train and perform at their best.
What Causes Soreness?
Soreness is caused by microscopic tears in the muscle fibers. These tears occur when the muscle is pushed beyond its usual limits, such as during a long run. The body responds to these tears by sending blood and nutrients to the affected area, which leads to inflammation and soreness.
How to Combat Soreness
There are several ways to combat soreness after a long run. One of the most effective is to use ice therapy. Applying ice to the affected area helps to reduce inflammation and numb the pain. Ice therapy can be done by placing an ice pack on the affected area for 20 minutes at a time, several times a day.
Another effective way to combat soreness is to use heat therapy. Heat therapy helps to increase blood flow to the affected area, which can help to speed up the healing process. This can be done by using a heating pad or taking a warm bath.
Massage is also an effective way to combat soreness. A deep tissue massage can help to break up scar tissue and increase blood flow to the affected area, which can help to reduce soreness and speed up the healing process.
Finally, stretching can also help to combat soreness. Stretching helps to increase blood flow to the affected area and can help to reduce stiffness and soreness. Stretching properly before and after a long run is important to prevent injury and reduce soreness.
How to Prevent Soreness
Preventing soreness is all about taking care of your body before and after a long run. One of the most important things you can do is to stay hydrated. Drinking plenty of water before, during, and after a long run helps to keep your muscles hydrated and can help to prevent soreness.
Another important way to prevent soreness is to eat a healthy diet. Eating a diet rich in protein, carbohydrates, and healthy fats helps to provide your body with the nutrients it needs to repair and rebuild muscle tissue after a long run.
It’s also important to get enough rest. Getting enough sleep helps your body to recover from a long run and can help to prevent soreness.
It’s important to gradually increase your mileage when training for a marathon. Pushing your body too hard too fast can lead to injury and soreness. Gradually increasing your mileage over time allows your body to adapt and reduces the risk of injury.
Sources
1. Mayo Clinic