How do I prevent muscle soreness from running?

Question

I've just started up running and I've been running for about four weeks. After every run, I tend to have a lot of pain from muscle soreness. It's not as bad as it was in the beginning, but I still wouldn't mind preventing it in some way. A friend of mine recommended stretching before and after running, but this really only alleviates the pain for a few minutes. What else can I do to prevent soreness?

Anonymous · Accepted Answer

You need to prevent the soreness while you are running. You are probably holding your muscles too tight and creating tension.  You need to learn how to keep your body relaxed while running. I used to have this problem too. I was always sore after running and I keep stretching and stretching, but I would still feel stiff and sore. Now I practice being relaxed while running and I rarely stretch any more. 

I hope this works for you too.

Anonymous · Answer

Stretch first before running and take a bath in Epsom Salt after.

Sam · Answer

Stretch! Before AND after running, also try muscle rub to reduce soreness, showers, baths and massages also help!

Also after you start running regularly you'll begin to notice you have less and less soreness.

I perform these stretches before every run and its a massive help: http://www.coolrunning.com/engine/2/2_1/126.shtml (I know it takes 5-10 mins but its WORTH IT!)

If your looking for beginner running tips check out: http://www.triathlontips.org/how-to-start-running-for-beginners/

Good-luck!

Sam

SweetP · Answer

ICE  &  Warm bath or hot tub , i find a half of a banana a day keeps me from getting leg cramps be sure to wear to pair of thick sock as not to get schin splints and while your at it make a banana daiquiri if all else fails

Minister of Truth · Answer

Reduce the frequency, duration & intensity of runs.

Dont let something like that go on for 4 wks.

If there's any pain, refrain, use your brain.

& optimize your nutrition.

===================

http://www.presidentschallenge.org/challenge/active/index.shtml  Scientifically sound fitness programs

http://www.fitness.gov/

http://health.nih.gov/ National Institue of Health’s health info page according to body system/location,  & population groups: teens, women, seniors, etc.

http://www.mayoclinic.com/health/fitness/  

http://lpi.oregonstate.edu/lpirx2.html  Diet & exercise.   Linus Pauling Institute	

http://www.fda.gov/Food/LabelingNutrition/ConsumerInformation/default.htm

www.latimes.com/health/

www.aolnews.com/2011/02/23/eating-5-burgers-a-week-increases-cancer-risk-british-say/

www.foxnews.com/health/health-centers/index.html

http://content.usatoday.com/topics/site/yourlife/food/diet-nutrition/1

http://hp2010.nhlbihin.net/menuplanner/menu.cgi National Institutes of Health, interactive grid for finding how many calories in user-selected food items, snacks or full  meals.

http://books.google.com/ebooks?id=Gb7LAjTrC2kC   “The Volumetrics Eating Plan: Techniques and Recipes for Feeling Full on Fewer Calories” (Google eBook). Reviews. By Barbara Rolls, PhD, Chair of Nutrition @ Penn St U.

http://www.google.com/search?q=eat+more+weigh+less+ornish&tbs=shop%3A1  Book:  "Eat More, Weigh Less," by Dean Ornish

? · Answer

again--id say stretching. otherwise, take breaks between ur excersizes. maybe every 7-10 inutes take a 3 minute break for water or to catch you breath (just dont drink 2 much water caz then u cud get chestpaines while excersizing like in ur ribs)

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How do I prevent muscle soreness from running?

6 Answers