Training can really take it out of you, it’s tiring and can be painful. For every action there is a reaction and when you train hard your body will respond with soreness and fatigue. Sometimes after a run you may feel great all day, only the next day is your body too sore to think about getting out of bed. This is probably Delayed Onset Muscle Soreness (DOMS).
Perform Pain Reliever has some helpful tips to reduce DOMS and keep you in your routine.
Listen to Your Body
Your body will set off alarm bells, listen to them. If you’re sore, fatigued or dehydrated this is your body warning you to slow down and listen to it. If you don’t listen, your body won’t perform the way you want or need it to.
It takes a little time but a good warm up can go a long way. Try dynamic stretches rather than static stretches for immediate range of motion. Generally these require a partner, if you don’t have a partner to help use a TheraBand or similar stretchy band to aid your stretching.
Once you’re warm you can have a comfortable run knowing that your muscles are ready.
Hard training runs can often cause swelling and inflammation, to combat this it’s best to ice or use cooling gel on the muscles and to elevate the legs to regulate the blood flow. You can also try foam rolling (but be sure to use the correct techniques) to ease the tight muscles.
Rest, Rest, Rest
Allow your body to recover and repair. This means getting enough sleep. You can’t go to be late every night and get up at 4am or you’ll overwork yourself.
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