Muscle soreness and body pains are just normal after effects of running. The higher the intensity of your work out, the greater pain you feel. According to surveys, one of the main reasons non-runners don’t like running is because of sore muscles you get after engaging in the exercise.
Even though it is a given fact that muscle aches and soreness come with vigorous workouts such as running, it doesn’t mean that you just have to suffer from the pains. Some runners turn to over-the-counter pain relievers, massages, alternating between hot tubs and ice baths to get rid of the body aches running causes. Luckily, there are other ways that can help lessen and ease the pain.
Some pre-running habits can be done to lessen the pain you will have to endure after every run. One of them is drinking coffee before running. Caffeine does not only boost running performance and gives energy. A research conducted at the University of Illinois revealed that caffeine blocks adenosine—this is a brain chemical that processes pain. The research also revealed that drinking coffee before running (or any other exercise) reduces the soreness felt in the muscles after working out. Drinking energy drinks before and during running can also decrease the intensity of pain felt after running. When you drink energy drinks before or while running, you fuel your muscles with the carbohydrate level they need, thus the muscles don’t have to use their own proteins much sooner. Including amino-acids, healthy fats, and protein to your diet (especially the one you’ll have before and after running) also decreases post-running muscle soreness. Taking in supplements can also be beneficial in easing the pain after running.
A muscle-building supplement known as creatine is proven to reduce some painful aftermath of running such as muscle cell damage and inflammation. Another way of reducing muscle soreness after running is by not overdoing the workout. Take things one step at a time and gradually increase the intensity to allow your muscles to get used to the exercise. Stretching and warming up before running also helps a lot. Warming up prepares the muscles and makes it more flexible as well. Doing cool down stretches after every run also helps in lessening muscle pains.
Getting enough rest after running is still very important. Give your sore muscles time to heal. Performing light exercises such as brisk walking can still be done while waiting for your muscles to fully recover. Although muscle soreness and muscle pain are to be expected after running, it is essential for you to watch out for signs and symptoms that the pains may be caused by an underlying problem.
If you experience sharp, severe, sudden pain while running, you should stop at once to prevent an injury. You should also see a doctor immediately. Muscle aches and pains are an inevitable part not only in running, but in every form of workout. Just keep in mind to not push yourself beyond your limits. Taking good care of your muscles and your body will go a long way.