How To Minimize Or Get Rid Of Post Run Soreness

How To Minimize Or Get Rid Of Post Run Soreness

How to get rid of post run soreness

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If you get sore after your runs, then this episode is for you. We discuss how to minimize post run soreness using a variety of techniques. We look into things like stretching, nutritional supplements, ice baths, foam rolling, massage and more. All this and more coming up on today’s show.

How To Minimize Post Run Soreness

In this episode, we discuss how to minimize post run soreness using several techniques. We also discuss a few products that you can use to help relive general muscle soreness like DOMS (Delayed Onset Muscle Soreness) with the hopes it will help speed your recovery and take the edge off any muscle soreness you may have.

  1. 1
    We discuss the difference between normal soreness as a result of a good workout and soreness that could be an early sign of injury.   Pain that lasts several days or always comes back to the same area, or pain that changes your running form, is often pain that is sign of an injury or impending injury.  Listen in, on the difference between the two.
  2. 2
    We discuss static vs dynamic stretching.  Often post run soreness is the result of inflammation caused by microscopic tears in the muscle tissue (the good kind) and is not muscular tightness. We discuss warm up and stretching.
  3. 3
    We discuss avoiding NSAIDs (anti-inflammatories) when possible and instead looking at natural remedies like tumeric, essential oils, and ice baths.
  4. 4
    We discuss ice baths, cold swimming pools, or just cold water in general for addressing post run soreness.
  5. 5
    We discuss several products that we use and can recommend that helps mostly with prevention.  This includes foam rollers, The Stick, etc.
  6. 6
    We talk about sports massage and our experience using it both in a preventative manner as well as post race to reduce soreness.
  7. 7
    We didn’t mention it specifically on the podcast but doing super easy, recovery runs/walks a day or two after a race or hard run, does wonders to help speed up recovery.
  8. 8
    Drinking more water.  Water is extremely important in recovery.  It helps re-hydrate the body as well as flush out toxins emitted during a hard workout or sports massage session.
  9. 9
    BCAAs (branched chain amino acids)  can help with post run soreness, but I personally have not used them.  Here is an article that gives a good overview of what they are and how they may help.

Recommended Products That Help Relieve Post Run Soreness

I own every single one of these items (except tumeric and the essential oils that we mentioned on the show).  A few of these were mentioned on the podcast but I figured I would put the ones in that we did not mention, but recommend.

The St​​​​ick

Last update on 2021-01-14 / Images from Amazon Product Advertising API

The stick is useful for self-massage post run to help loosen muscles and relieve trigger points. It works by holding onto the stick by both hands and rolling it up and down your calf muscles, hamstrings, quads, or along the IT Band.  Use it on yourself, or find someone who can use it on you.

TriggerPoint Grid Foam Roller

Last update on 2021-01-14 / Images from Amazon Product Advertising API

This foam roller is the one I use.  It is only 13″ in length so it works well with most foam rolling exercises.  I also own the larger foam roller, below for when I foam roll my back since it is a little wider.

TriggerPoint Foam Massage Ball

Last update on 2021-01-14 / Images from Amazon Product Advertising API

This massage ball is great for rolling areas like the bottom of your feet or alongside your Achilles.  It helps get areas that a larger foam roller can’t.  It is great for helping loosed the fascia for Plantar Fasciitis relief.  I took mine to work and used it while working as I rolled the ball under my foot.  If you have a tennis ball, baseball, lacrosse ball, these can be used as well.

LuxFit Foam Roller

Last update on 2021-01-14 / Images from Amazon Product Advertising API

This is a larger foam roller that I use for my back, or if I have taken some time off from foam rolling and want to ease back into it. Sometimes the knobby foam rollers can be a little more painful when starting out vs. the smooth surface ones.  Make sure you get the 36″ one unless you specifically want a smaller size.

Adjustable Slant Board

Last update on 2021-01-14 / Images from Amazon Product Advertising API

This is my favorite stretching tool.  I use this to help prevent Achilles and Plantar Fasciitis issues.  I use it before bed, and again first thing when I wake up every morning. Besides my running shoes, it is my go to piece of equipment for injury prevention.

Turmeric Capsules

Last update on 2021-01-14 / Images from Amazon Product Advertising API

Tumeric is a natural anti-inflammatory, and anti-oxidant. When taken regularly it may help reduce inflammation which will help with post run soreness. You can consume it in capsule form, or purchase Tumeric powder to add to your smoothies, or sprinkle on some Greek yogurt or other food like oatmeal. When taking Tumeric, always take it according to the dosage suggestions.

Essential Oils

A 2010 study along with several runners we know who swear by it,  claims that rubbing essential oils into your sore muscles helps with inflammation. While I have not personally used essential oils, it may be worth trying.  Since I have not used them, I can’t personally recommend a brand or product.

  • Thyme
  • Clove
  • Rose
  • Eucalyptus
  • Fennel
  • Bergamot

Additional Running Resources

PaceBuilders™ Online Run Coaching - PaceBuilders is a premium online run coaching program for runners of any experience level. With two unique, affordable coaching options to choose from, you can learn to run faster, run farther and run injury free. Inside PaceBuilders, you can work directly with experienced, RRCA/USATF certified running coaches or you can choose to follow our self-coached program and take advantage of unlimited access to all of our training assets including training plans, runner-specific strength training plans, nutrition information, mindset, race strategy, pacing guidance, LIVE monthly Q&A sessions, private client community and more!  

Runner's Toolkit - Get access to 30 days of free coaching tips by email and get your #1 running question personally answered by me, just for signing up. Plus get free access to our private Facebook community where other RunBuzz community members gather for support, camaraderie and general shenanigans.

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Steve is the founder and head running coach of Steve is host of the RunBuzz podcast and founder of PaceBuilders, a complete online training program for runners. Steve is a RRCA / USA Track and Field Certified Running Coach and resides in Lewis Center, Ohio.