Ease Your Sore Legs


Runners World |

Pushing the limits can leave you with stiff leg muscles.

Image by David Brandon Geeting
Image by David Brandon Geeting

If you suddenly go for a fast run that is faster than all your previous runs, such as a 10km race where you push the pace going for a new personal best time, can lead to sore legs the next day. Your instinct might be to take the day off, but research shows that getting blood moving through the muscles helps speed up healing. So head out for an easy walk/run or go pool-running. Aim for at least 30 minutes of total exercise.

Run Light Warm up with five minutes of walking, then run a few kays at a slower-than-usual pace, taking more frequent walking breaks. Avoid hills as much as possible because they place added stress on the leg muscles. If you’re really sore, go for a 30-minute walk.

Run Weightless There’s no pounding in pool running, which makes it a great activity the day after a hard run. Jump in the deep end, use an aqua-jogging belt to help keep you afloat, and move in an easy running motion for 20 to 30 minutes, taking “walking” breaks as you would on land.

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