Episode 31: How to Manage Muscle Soreness from Running

Muscle soreness is a universal experience for runners. But how do you know what degree of soreness is normal? How to you manage muscle soreness so you can keep training?

We answer those questions and more in this episode! Topics include:

• What is delayed onset muscle soreness (DOMS)?
• Why being sore all the time is a problem
• What causes DOMS?
• Is inflammation bad?
• Post-run recovery nutrition to reduce muscle soreness
• Why underfueling on your long runs can increase muscle soreness
• Supplements that may reduce muscle soreness
• Should you use ice baths to reduce muscle soreness?
• Should you take NSAIDs for muscle soreness?
• Do you need recovery boots, cryotherapy, or other trendy recovery tech?

Further reading:

https://lauranorrisrunning.com/should-you-run-if-your-legs-are-sore/

https://www.runtothefinish.com/sore-muscles/

https://www.runtothefinish.com/run-with-sore-legs/

https://lauranorrisrunning.com/best-protein-powders-for-runners/

https://lauranorrisrunning.com/fueling-on-your-runs/

https://www.runtothefinish.com/running-recovery-tools/

https://lauranorrisrunning.com/massage-gun-worth-it/

We also answered a listener question on VO2max testing. Laura mentioned a threshold field test - here’s how to do that: https://lauranorrisrunning.com/lactate-threshold-test/

If you enjoyed this episode, you may also enjoy:

• Episode 5: The Applied Science of Long Run Nutrition
• Episode 7: Supplements for Runners
• Episode 11: Is Foam Rolling Worth the Time?

This episode is sponsored by the Run to the Finish Run Club! Use the code treadlightly to save $50 on a one-year subscription. The Virtual Run Club gives you access to running plans from both Laura and Amanda, strength training workouts, sport nutrition guidance, and more! You can sign up here: https://www.runtothefinish.com/online-running-group/

References:

• PMID: 33440334
• PMID: 29345167
• PMID: 33266318
• PMID: 29534444
• PMID: 27322029

Antonio, J., Kalman, D., Stout, J., Greenwood, M., Willoughby, D., and Haff, G. (2008). Essentials of sport nutrition and supplements. Humana Press.

Housh, T. J., Housh, D. J., and DeVries, H. A. (2016). Applied exercise and sport physiology with labs (4th ed.). Holcomb Hathaway.