7 Ways to Get Rid of Muscle Soreness After a Hard Run

Nothing beats the racing of your heart as you breathe in lungfulsof fresh air with your new favorite jams on repeat. Running is an excellent way to maintain fitness and can be a mental booster as much as a physical one. Nonetheless, after a hardcore sprint, it’s vital to tend to aching muscles. Below are some ways in which you can soothe and relax yourself to ease pains and strains.

1. Warm up and Cool down

From our very first gym class we’re taught the importance of preparing our bodies for exercise. Bolting out for a run without stretching properly first could lead to some nasty injuries.  Therefore, establish a running routine that incorporates a warm up and a cool down. Basically, beforehand, take a few minutes to get your muscles supple and ready for that heavy duty cardio. Post run, make sure you complete some simple stretches. Add some meditative music to really set the mood.

1. Massage Therapy

After a long week and covering some Ks a long, serene massage can be a brilliant way to combat pain and alleviate stress. Trained professionals will be very well acquainted with muscle strain and so will be able to suggest the best kind of massage for you. This ancient practice will have you feeling refreshed, revitalized and ready to go harder and faster in no time.

1. Refuel

Replacing all that you’ve lost during your session is crucial for recovery. By consuming something hearty, you’ll rebuild worn out muscles. Either blend up a protein rich smoothie or have some wholewheat carbs. Skipping meals and doing excessive exercise is not healthy at all. Hydrate and keep up your energy reserves so that you can go for it in your run.

1. Bathe

Heat is a real friend when it comes to aches. The warmth of a bath can caress sore muscles and aid relaxation. The effectiveness will increase with the addition of some Epsom salts. A gorgeously smelling candle, calming music and a good book can help uplift you too!

1. Ice Ice Baby

Cooling also helps and if you can take it, ice baths are a winner for reducing inflammation. Pro athletes don’t put themselves through it for nothing! If you don’t want to take the plunge, ice packs for concentrated areas are fantastic too.

1. Rest and Repair

After all of the above steps, it’s important that you give your body time to take everything in and work its biological magic. It’s incredible what a real good sleep can do for you. Make sure to get yourself in a comfortable position but try elevating your legs for a while as this can help with circulation and reduce lactic acid build up.

1. Listen to your body

If any pain persists or is particularly bad, then of course, consider seeking medical attention. Although muscle soreness is common after a hard run, chronic, lingering pain is not! Don’t risk or potentially expose yourself to a more damning, long-term injury. Your health and wellbeing is always the priority.

All in all, take the time to put together a fitness regime when it comes to your running sessions so that you can be your strongest and healthiest self! Always pay attention to your body, tend to aches and focus on recovery to avoid any serious damage.