Five Ways to Relieve Sore Muscles for Runners

I get sore after any tough workout, especially since I have officially entered my late thirties. Even though I have the mentality of a twenty-three year old, one that expects to bounce around the track and then go for a pizza, my body has changed, and it quickly lets me know that more time and care is needed to make it function properly.

This is not to say that the body breaks down and becomes incapable, but rather it experiences alterations that require you make adjustments. With this is mind, all runners need to understand how to help the body recover after a strenuous workout, whether it be a long run day or a tough speed workout. Doing so will enhance your recover, get you back to quality faster, and make your overall fitness stronger.

Here are the five best and simplest ways to make those achy muscles happy again.

1. Soft stretching: Immediately after a workout, spend quality time cooling down. After jogging slowly, find a place to stretch easily. Using this time to attend to the muscles you just tore apart during the workout will help recovery, as you will loosen and lengthen them, all the while making them regain their full range of motion.

2. Ice: Since you breakdown a ton of tissue when you workout hard, you need to help stem that process and reduce swelling. Sitting in an ice bath for up to twenty minutes will do wonders for your legs. If you are like most regular folks and don't have a tub full of ice waiting for you when you walk through the front door after doing 12 miles, try a variety of ice packs on key sore spots.

3. Massage: Everyone loves to be touched, so getting a massage shouldn't be a problem. A deep rub down right after a training session reduces muscle soreness and encourages recovery. And, not to worry, you don't need a professional to do so. Your husband or wife, boyfriend or girlfriend, will do just fine.

4. Heat: Applying heat is a fantastic way to free up tight muscles, as the increased temperature will draw more blood to the area, providing key nutrients to the damaged areas. But don't do it immediately. Wait a day before throwing the heating pads on.

5. Activity: While pure rest is important, the idea of recovering in an active way is critical. Re-engaging the body in a low-impact manner gets the blood flowing and muscles moving again; cross-training for a half an hour the day following a hard session will do the trick.

Overall, knowing that you need to always manage your body to keep it performing well is critical to your success and happiness. Planning great workouts is only the beginning, so don't forget to factor in the time to help it recover so it can do the things you want it to do again later.