Muscle aches occur less often as fitness increases.
Image Credit: Photos.com/Photos.com/Getty Images If you are new to running, it is entirely normal to experience a certain amount of aches and pains. Though soreness can be a positive sign of muscle growth and development, it could hinder your training program. If you are feeling excessive and unwanted soreness, there are several simple things you can do to get you back on your feet.
Advertisement
Upper-Body Form
As you run, your upper-body should be relaxed.
Image Credit: Polka Dot Images/Polka Dot/Getty Images If your running sessions are causing soreness in your neck, shoulders, arms or back, then it is likely that something is wrong with your running form. As you run, your upper-body should be relaxed. Let your arms swing loosely and naturally with the motion of your legs. Your shoulders should be held back in a good postural position, and your chest should be forward and open to allow for easy breathing. Keep your neck in a neutral position and face directly ahead. Pay attention to these details the next time you run.
Advertisement
Video of the Day
Leg Soreness Cause and Treatment
All runners experience soreness in their legs at some point, and this is not usually something to worry about.
Image Credit: Image Source/Photodisc/Getty Images All runners experience soreness in their legs at some point, and this is not usually something to worry about. Two main factors cause muscle soreness. After a run, lactic acid builds up in the leg muscles and can cause soreness. Performing light cool-downs immediately following a run can help mitigate the accumulation of acid and ease muscle soreness. Soreness two to three days after running, however, is not caused by lactic acid. It actually stems from swelling that is a natural effect of muscle recovery. Icing can mitigate pain and inflammation, and light activity speeds recovery.
Advertisement
Aches and Footwear
Pain in the feet and knees is a different matter. Aching feet can be a sign that you need to buy new shoes. The wear-and-tear on running shoes is high, and after 300 to 400 miles, they often cannot safely cushion and protect your feet anymore. This can increase stress impact on your joints, especially your knees, or strain the calves or the muscles of your feet. If your shoes are in good condition, then you may need to buy a different type designed to better fit your foot-strike, weight and running style.
Advertisement
Advertisement
Safety Tips
Calf, hamstring, quadriceps and hip stretches can improve your running form and lessen the minor injuries that lead to soreness.
Image Credit: Jupiterimages/Photos.com/Getty Images Calf, hamstring, quadriceps and hip stretches can improve your running form and lessen the minor injuries that lead to soreness. Stretch after every run while your muscles are still warm. Overtraining is one of the most common causes of soreness and injury, so be sure to schedule plenty of recovery time and increase your mileage and speed gradually. If the problem persists or worsens, you should seek the advice of a licensed medical professional. If at any time while running you experience sharp or extreme pains, stop immediately and seek medical advice.
Advertisement
Advertisement
references
Running.Competitor.com: The Five Most Common Running Form Mistakes
PhysicalLiving.com: 15 Ways to Prevent and Heal Muscle Soreness
UNM.edu: Treating and Preventing DOMS
references
Running.Competitor.com: The Five Most Common Running Form Mistakes
PhysicalLiving.com: 15 Ways to Prevent and Heal Muscle Soreness
UNM.edu: Treating and Preventing DOMS
Muscle aches occur less often as fitness increases.
Image Credit: Photos.com/Photos.com/Getty Images
Image Credit: Photos.com/Photos.com/Getty Images
As you run, your upper-body should be relaxed.
Image Credit: Polka Dot Images/Polka Dot/Getty Images
Image Credit: Polka Dot Images/Polka Dot/Getty Images
All runners experience soreness in their legs at some point, and this is not usually something to worry about.
Image Credit: Image Source/Photodisc/Getty Images
Image Credit: Image Source/Photodisc/Getty Images
Calf, hamstring, quadriceps and hip stretches can improve your running form and lessen the minor injuries that lead to soreness.
Image Credit: Jupiterimages/Photos.com/Getty Images
Image Credit: Jupiterimages/Photos.com/Getty Images
Running.Competitor.com: The Five Most Common Running Form Mistakes
PhysicalLiving.com: 15 Ways to Prevent and Heal Muscle Soreness
UNM.edu: Treating and Preventing DOMS
