What to do if your muscles ache while running

Whether it is for fitness or weight loss, many people will choose to run. But on the one hand, running is for health, not to get hurt again. However, many people will experience muscle soreness after running, which also makes many people give up this sport instead of looking for solutions. So what should you do if you have muscle soreness all over your body when running? This is what everyone who runs wants to know. Regarding this issue, I hope the following methods can solve the problem of muscle soreness all over your body when running.

First: Aerobic activity

After running, don't stop to rest immediately, but move around slowly, such as jogging. Gradually stop exercising, which takes about 10-20 minutes, to release the lactic acid produced by the exercise.

Second: Static stretching

Be sure to stretch your whole body after running. Use static stretching, focusing on several large muscle groups: thighs (front, back, inside and outside), calves (front and back), buttocks (front and back), torso (upper back, lower back, chest and abdomen), shoulders and neck. Each stretching movement should be maintained for 20-30 seconds, and at least 2 cycles should be performed. Static stretching can accelerate muscle relaxation and help the recovery of spastic muscles.

Third: Ice or cold water bath

Since the muscle microstructure is damaged after training, a hot water bath will accelerate the blood circulation of the injured muscles, thereby aggravating the damage to the muscle microstructure. Therefore, the soreness the day after a hot water bath will definitely be more severe than the day after a cold water bath. At the same time, it will increase a person's fatigue and even lower blood sugar. Ice compresses or cold water baths can shrink the capillaries in the damaged muscles, preventing the damage to the muscle microstructure caused by training from continuing to expand. Cold compresses also have an analgesic effect.

Fourth: Replenish energy

Drinking water after running is enough to replenish the water lost by the body, while drinking sports drinks is more helpful for the body's recovery. Secondly, after a long or fast run, don't wait too long to eat. Studies have shown that muscles are most likely to repair glycogen within 30 minutes after exercise. This means that during this time, you should eat more alkaline foods, such as fruits, vegetables, and soy products, to maintain a basic balance of acidity and alkalinity in the body and eliminate fatigue caused by exercise as soon as possible. This can minimize muscle stiffness or soreness.

Fifth: Massage and relaxation

Massage after running is one of the most effective ways to eliminate fatigue. You can choose to do it 20 minutes after exercise or before going to bed on the night of exercise. Start with light pressing, gradually transition to massaging, kneading, pressing and tapping, then add local shaking and pay attention to starting from the limbs. Stretching muscles for 10 minutes after exercise can eliminate muscle tension.

Running is the most common sport. Many people think that running is nothing special. However, some people are eager for quick results. Muscle soreness is inevitable after running. So what should you do? The above are some methods you can take when you have muscle soreness. I hope they can help you relieve muscle soreness.