Why You're Sore and What You Can Do About It

Today I ran the third leg of the California International Marathon (CIM). What an amazing race! I finished my seven mile section in about 1 hour 15 minutes - not too bad (especially considering I haven't trained since we moved in with our new roommates). My team, She Unit, finished in just 4 hours 57 minutes. Way to go ladies!

Racing always takes my motivation and inspiration up a notch. There's something incredibly powerful about joining thousands of people to run through miles of supporters, hilariously encouraging signs, and hours of both physical and mental challenges. I think what I loved most about this race was that even though we were doing the Relay Challenge, we were still running amidst the marathoners. I was able to listen in on their conversations about pacing. I saw many of them pull to a stop to stretch something out or even catch a quick phone call. I've always had this sort of glamorized view of what it meant to be a marathoner: that you had to be able to run the full 26.2 miles without stopping for anything, all the while keeping your breath under control and looking super cute at the finish.

Obviously, we all know that description is incredibly false, but it was an idea I had none the less. To be able to run with those elite athletes helped me realize that, ultimately, they are in the same boat as me. No matter the mileage, running a race is challenging. Either you're trying to improve on your pace or you're trying to get just a tad bit father than before. Whether its your first race or your 21st, you are always trying to push your limits and because of that, because of the eternal competition with our former selves, we are all in it together. I think that's the thing that always brings me back to running. Yes, you can make it a solo sport but it becomes incrementally more fun (and more engaging) when you turn it into a team activity. Find some runners and form a group, join up with a team online, or even just absorb the team feeling you get on race day and you'll find you enjoy the run a whole lot more. Miles will go by faster, hills will feel smaller, and you'll find yourself smiling through out the day at your newly formed memories.

But, chances are, running will also make you sore. Man, am I feeling it right now! No matter the distance, when we challenge ourselves on a run we usually also get to enjoy the gift of muscle soreness a little later on. But don't let that stop you! Muscle soreness is a good thing - its your body's way of telling you that you worked hard. Small microscopic tears have formed in your muscle and your body is busy trying to repair itself. But simply acknowledging the fact that muscle soreness is good doesn't necessarily make it any more enjoyable... especially when you're limping down the stairs wondering why the heck you agreed to move into a two story home where the laundry room is on the second floor. So let's talk about what we can do to help make it more bearable.

Help Prevent Soreness:
Before you start your workout, make sure you know what you're going to do to help prevent future pain or discomfort. Here's some tips to get you started:

1. Make sure you have a cool down. As little as 10 minutes of an easy jog or stroll will help prevent future soreness. 
2. Stretch it out. After you finish your workout, make sure you take a few minutes to stretch out the muscles you focused on most.
3. Fuel appropriately. According to Competitor.com, fueling appropriately before a long run (or tough workout) is extremely important to help prevent soreness. "One of the simplest things you can do to reduce the amount of tissue damage your muscles are subjected to during running is to consume a sports drink during your longer runs. When muscle glycogen stores fall low late in long runs, the muscles rely increasingly on breaking down their own proteins to provide an alternative fuel source... The more muscle proteins are broken down to keep you running, the more sore you are likely to be the next day. Drinking a sports drink throughout your long runs will keep your muscles well supplied with their preferred carbohydrate fuel and preserve your muscle glycogen stores longer, delaying the point at which the muscles begin to rely on their own proteins for fuel. A second effective way to reduce muscle damage during runs is to consume some protein or amino acids before them. A little pre-run protein increases blood amino acid levels during the run, which appears to serve as a kind of biochemical signal that tells the muscles not to break down protein for fuel." - Read more here.

Ease Your (Already) Sore Muscles & Speed Up Their Recovery:
If your feeling the pain as you're reading this, here's what you can do to help take some of the discomfort away and help speed up the healing process.

1. Treat yourself to the warm embrace of a heating pad. According to David O. Draper (interviewed by Barbara Russi Sarnataro for the Web MD article Sore Muscles? Don't Stop Exercising), the use of heat to treat muscle soreness was successful in clinical trials. "When muscle temperature is increased, blood flow increases, bringing fresh oxygen and healing nutrients to the injured site," he says. "This increased blood flow also helps to wash away the chemical irritants responsible for pain." Try using a heating pad or an aroma therapy pack like this one.
2. Ice the area. According to the National Institutes of Health (NIH), you should use ice for 24 to 72 hours after injury.
3. Schedule in a recovery workout. Research has shown that the increased blood flow resulting from a short, easy recovery workout actually increases the delivery of nutrients to those damaged muscles, increases their elasticity, and increases range of motion. All of those things will help decrease your discomfort and speed up recovery. In an article for Woman's Health Magazine, Jaime Edelstein, DScPT, CSCS (a physical therapist at the Hospital for Special Surgery in New York City) suggests that, "to get blood circulating to specific muscle groups, your routine should focus on similar moves to what caused the soreness in the first place—but at an easier intensity. Or, if you’re sore all over, do a light workout on an elliptical machine or in the pool."
4. Get a massage. Not only are they amazingly relaxing, but according to a study published in the Journal of Strength and Conditioning Research, a massage can help alleviate discomfort even as much as some light exercise.
5. Get some rest. Above all, your body needs rest. It is literally rebuilding itself, and that takes time, focus, and adequate nourishment.

But it is important to recognize that not all soreness can be treated at home. If you experience any of the following, be sure to schedule an appointment with your Doctor.

• Your pain doesn't go go away after a few days of home treatment
• You have severe muscle pain and are unsure of the cause
• You experience muscle pain with a rash
• You have muscle pain after a experiencing tick bite
• You pain is accompanied by redness or swelling
• The pain occurred right after a change in your medication 

Remember, you and you alone can feel whats going on in your body.  Pushing yourself while you're recovering from muscle soreness can make it easier for you to accidentally injure yourself so be careful. Be sure to take it easy and if the pain is unbearable don't feel bad about taking some time to allow your body to recover. You worked hard! You deserve some rest and relaxation. :)