What to do if you feel sore all over after running

Many people like to achieve their fitness goals by running. Regular running is good for people's health, but not everyone is suitable for running with high intensity. Some people will experience some adverse reactions in their bodies after running. This situation is related to many factors, so you should pay attention to your running method. So what should you do if you feel sore all over after running?

1. Aerobic activity

After running, don't stop to rest immediately, but move around slowly, such as jogging. Gradually stop exercising, which takes about 10-20 minutes, to release the lactic acid produced by the exercise.

2. Static stretching

Be sure to stretch your whole body after running. Use static stretching, focusing on several large muscle groups: thighs (front, back, inside and outside), calves (front and back), buttocks (front and back), torso (upper back, lower back, chest and abdomen), shoulders and neck. Each stretching movement should be maintained for 20-30 seconds, and at least 2 cycles should be performed. Static stretching can accelerate muscle relaxation and help the recovery of spastic muscles.

3. Ice pack or cold water bath

Since the muscle microstructure is damaged after training, a hot water bath will accelerate the blood circulation of the injured muscles, thereby aggravating the damage to the muscle microstructure. Therefore, the soreness the day after a hot water bath will definitely be more severe than the day after a cold water bath. At the same time, it will increase a person's fatigue and even lower blood sugar. Ice compresses or cold water baths can shrink the capillaries in the damaged muscles, preventing the damage to the muscle microstructure caused by training from continuing to expand. Cold compresses also have an analgesic effect.

4. Replenish energy

Drinking water after running is enough to replenish the water lost by the body, while drinking sports drinks is more helpful for the body's recovery. Secondly, after a long or fast run, don't wait too long to eat. Studies have shown that muscles are most likely to repair glycogen within 30 minutes after exercise. This means that during this time, you should eat more alkaline foods, such as fruits, vegetables, and soy products, to maintain a basic balance of acidity and alkalinity in the body and eliminate fatigue caused by exercise as soon as possible. This can minimize muscle stiffness or soreness.