No pain, no gain. As the saying goes, almost there is pain in anything we do, mentally or physically. Exercising or physical training almost guarantees there will be pain. However, when it comes to muscle, pain may somehow be a good thing, especially for those who just starts or returns after a long time off to, in this case, running.
Delayed Onset Muscle Soreness
We all know how muscle works when we exercise. Stretching and contracting are the two common functions. However, anything left unused for months or years guarantees some rusty moments. It’s no difference when it comes to muscle. After a run, typically the first time, you will experience a condition called Delayed Onset Muscle Soreness or DOMS.
Well, the name is basically self-explanatory. After 24 to 48 hours of running, the pain will slowly creep into your muscle; gradually make it harder to get up in the morning! This happens as a result of muscle getting exercised for more than it is accustomed to. For example, you’re used to walking like 500 meters to school but now you start off running by 2 miles. Certainly, the morning after will be accompanied by increasing discomfort on the stressed muscle.
Fortunately, this is a common sign as it means that your muscle is working perfectly fine. It simply indicates that your muscle is adapting to your new training cycle to become stronger and better perform next time. However, if the pain makes it extremely hard to carry out daily tasks, then perhaps you have exercised too much and a cool-down phase is necessary for recovery. Anyway, while it’s natural to feel the pain the morning after, there are some ways to minimize this annoyance.
Take it easy
It is important to learn that an easy approach towards muscle training is always better than rushing in. This includes taking time for your body to adapt, do some light exercises. Another underrated method is stretching. Stretching has always been a fundamental part of exercising but people tend to look down on it. Running followed by stretching actually helps a lot in easing the aching muscles in a long run. It helps alleviate the pain the muscle get after dashing hard in the park.
Try the repeated bout effect
Oddly, the almost opposite of easing things up may help. The repeated bout functions on the basis that muscle, when intensively damaged, will heal faster and prevent further damage caused by the similar workout. DOMS may be involved, but only for a short time. You can do this by maximizing the effort put on the muscle area during the first few times of workout. For example, try adding some short sprints while you’re on your daily run. You’ll be inoculated. After a considerate amount of time, you’ll run better with ease.
Soreness may be irritating, but it also means your muscle is really working, except for the unnecessarily extended level of pain. That means contacting-your-doctor time or maybe just a sign that you need some rest. Either case, always look out for what is irregular, what is normal, and consider what is best for your body.
Hello Health Group does not provide medical advice, diagnosis or treatment.
Review Date: June 19, 2018 | Last Modified: June 19, 2018
Running 101: Combating Sore Muscles After A Run”. http://running.competitor.com/2013/08/training/running-101-combating-sore-muscles-after-a-run_12501. Accessed 26 August, 2016.
“Sore Muscles? Don’t Stop Exercising”. http://www.webmd.com/fitness-exercise/features/sore-muscles-dont-stop-exercising#1. Accessed 26 August, 2016.