Training & Nutrition - What to do with sore muscles

I've been running to prepare for a 12K race this Sunday, and Tuesday went and ran the whole 12K to see how fast I could do it. I was only used to running 3 or so miles at a time before that, so my quad muscles really cramped up after I ran the ~6.6 miles. That was 2 days ago and they are still very sore. Amazingly it doesn't bother me to ride a bike, just when I walk or jog.

Is there anything I can do to help heal the muscles before Sunday's race? Will icing or heating them help if it's already 2 days after they started feeling sore?

No, only thing you can do is eat good balanced meals to speed recovery.

'Soreness' is usually a quality of lactic acid buildup in the muscle. You can help speed the removal of lactic acid from your sore muscles via massage, stretching, and staying well-hydrated.

I'm contemplating running the bridges too (it'll be a last-minute decision)! I just ran the Columbia Classic 15k last Thursday, and the Run Hit Wonder 10k this last Sunday.

If my legs were still sore after a run on Tuesday, I'd probably run some relaxed, easy miles today to help loosen 'em up....but, I run 25+ miles a week.

Since you were only running 3 miles at a time, more than doubling that distance in one run was way too much an increase (try increasing by 20% every two weeks or so). You just gotta lay off using the muscles as much as possible until Sunday...they'll probably feel good enough to use by then.

I have found that muscle soreness peaks the second day after a hard workout. I have tried a few things with limited success:


Ice or a cold shower/bath. Right after a hard workout a cold bath/shower seems to limit soreness later. However I find the cure worse than the problem. I'd rather be sore.

Post workout stretching and a long cooldown. This won't eliminate soreness but makes it less of a problem. I use this approach most often.

Yogurt/Endurox R4, etc. Something with carbs and protien. I have tried this little results. The science says it works, it certainly can't hurt, but I am still pretty sore even if I do this.

Ibuprofen taken after a workout. It works, but I just don't like pills, so it is not for me.



Dan

You can easily reach your own thighs,quads,calves...self-massage works. Obviously not as enjoyable as having someone else perform the massage, but it helps. It really does work.

Ibuprofen taken before a workout. It works.

Ahhh, prevention.

You can also do a short 20 to 30 minute easy spin the day after your hard efforts. I've heard it called a recovery ride. Basically you just get yourself warmed up by spinning the pedals very easy, not exerting anything at all. This gets the blood pumping into your muscles and clears them out. I suppose you could even do this on a trainer if you wanted.

Ibuprofen taken before a workout. It works.

Ahhh, prevention.


Coach says Ibuprofen and excersise not a good thing, i did a search on subject and found it's not a good idea.

Load up on Vitamin C and Glutamine....

I've been running to prepare for a 12K race this Sunday, and Tuesday went and ran the whole 12K to see how fast I could do it. I was only used to running 3 or so miles at a time before that, so my quad muscles really cramped up after I ran the ~6.6 miles. That was 2 days ago and they are still very sore. Amazingly it doesn't bother me to ride a bike, just when I walk or jog.

Is there anything I can do to help heal the muscles before Sunday's race? Will icing or heating them help if it's already 2 days after they started feeling sore?

If the soreness is not inhibiting you ability to function (it rarely does) then just ignore it as best you can. The best I've found is the oppostite of what you want to do: Go for a very easy paced jog to warm up the muscles - don't push it or go too far. It really helps flush out the soreness.

Al