Exercising almost always feels good thanks to the rush of endorphins produced by your body. However, the day after training often brings a rather rude awakening. The muscle soreness from the previous day's workout can make you loathe to repeat the process. While muscle soreness is an almost inevitable part of regular training, there are some simple steps you can take to alleviate your pain, allowing you to continue running, even with sore muscles.
Instructions
1. Perform a thorough series of manual stretches beforehand to attempt to work out the soreness in your muscles. Understand that while sore, you will likely not be able to attain your maximum range of motion, but you should still do as much as you can. Performing two or three sets of 30- to 45-second holds can help to increase blood flow to the area, alleviating some measure of soreness.
2. Perform self-massage using a tennis ball for particularly tight muscles such as the hip flexors or the calves. Place the ball on the ground and sit or lie down so it is in contact with the affected muscle group. From there, "roll" yourself around, manipulating your body so your full weight is on top of the ball and it is digging and pressing into the target muscle group, performing a "poor man's massage." When used in conjunction with basic stretching methods, this can further reduce discomfort, allowing you to run with sore muscles.
3. Consider taking an over-the-counter pain medication like aspirin or ibuprofen to further reduce muscle pain. Taking one or two pills prior to your workout can help decrease soreness, allowing you to push through the pain and continue running despite your condition.
4. Remain within your limits while running. Do not attempt to set personal records or do anything above or beyond your normal abilities while sore. Stick to a moderate pace and do not push yourself. Reasonableness is the key to "surviving" a workout when already sore, so use your head instead of your ego to set the pace.
Tags: continue running, further reduce, muscle group, muscle soreness, while sore, with sore muscles