Intermediate Runner's Curriculum

 Great Strides 2007 Shelly Florence-Glover

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Week #7: Soreness

Runner's Handbook Recommended Reading

  • DOMS: Page 529
  • Stretching & Injuries: Page 499
  • Blisters: Pages 504-505
  • Undertraining: Page 502
  • Cross Training: Chapter 35, page 554
  • Warning Signs For Injury: Page 509

DELAYED ONSET MUSCLE SORENESS (DOMS)

Running longer and harder is so exhilarating! Moving, sweating, a huff here, a puff there and at last you are finished with the workout and basking in the athlete's afterglow! But there's a price to pay .... soreness!

Sore thighs and lower legs are especially common. This discomfort doesn't necessarily mean you're injured, but it can make running--even walking-- uncomfortable, slow you down, and may increase the risk of injury. Because the discomfort does not occur immediately DOMS often makes walking down stairs or sitting difficult. DOMS usually appears 2-24 hours after your workout and lasts from 4-10 days after a marathon. Peak discomfort is usually 48 hours after your run. Ease back or stop running while sore, damaged muscles heal.

Causes:

  • Activity to which you are unaccustomed
  • improper warm up or cool down
  • inflexibility
  • improper recovery after hard runs,
  • sudden increases in mileage
  • speed
  • hills.

    •  

    Many intermediate level runners are surprised by soreness after longer races like 10k and half marathons, especially if run on hilly courses. Respect your body's recovery process. Reduce your training to shorter, slower, easy-paced runs or cross-train until you feel comfortable running. Never run if soreness causes you to limp or otherwise alter your stride, it is not fun and can cause compensation injuries.

    Treatment:

    Try light exercise to flush away waste products. Walking or non weight-bearing activity such as swimming or biking help recovery. Don't try to run if pain alters your form.
    Experiment with icing, massage, running on soft surfaces and stretching for relief.
    Warm baths or showers before workouts passively warm and loosen muscles.

    Running Coach Shelly Glover has a master's degree in exercise physiology from Columbia University. She co-authored The Runner's Handbook and The Competitive Runner’s Handbook, is a veteran road runner and marathoner. She also coaches The Greater New York Racing Team is available for private coaching. Coaching Services