9 Ways to Get Rid of Muscle Soreness After a Hard Run

Running fast workouts and nailing long runs is a key part of the training process.

During the run we are feeling strong, pushing through that pain, and when we finish, we are greeted with one of the best feelings in the world; the runner’s high.

We go to bed that night with a smile on our faces, proud that we had a great run or race, and excited for what we can achieve in the future.

But then you get out of bed the next day.

Ouch.

Every step hurts,

We wonder if we can run if my legs are sore?

Surely, this cannot be good for my body to run again (if you even want to run again that is).

Will running with sore muscles help or make me feel worse?

In two previous posts I’ve discussed how the workout and recovery process works as well as the importance of keeping your recovery runs easy, but this post is going to outline what I call “the optimal recovery process”.

Unoriginal name, I know, but I’m not fan of making up strange words to impress.

I understand that not everyone will have the time necessary to perform this routine after every hard workout. You may only be able to fit this in after long runs or even as little as once per month.

While this is the ideal recovery plan, you’re free to pick and choose what you’re able to fit in after each workout. If it is sore calf muscles after a race that are bothering you, we have a separate post for preventing sore calves.

For example, the easiest elements, hydration and refueling, should be easy to get in after every run while the ice bath is a nice treat when you have the time.

On a side note, this is what separates professional runners from the rest of the pack; in addition to running, drills, and strength training each day, elite runners will often spend 1-4 hours per day on recovery!

Ready to get those sore muscles back to normal?

Let’s do it

How to Treat Sore Muscles After a Run

Hydrating

After a hard workout or a tough long run, you should begin by hydrating within the first 10-15 minutes after stopping.

Even if the temperature was cool, or downright cold, you still sweat a significant amount and you need to replace the fluid loss.

An electrolyte solution like LMNT works well and you should aim for 16-20oz of fluid.

When running in the summer, you can use our sweat loss calculator to determine the exact amount of fluid you need to replace.

For a more detailed look at hydration, see my article on how to hydrate after running.

What to eat after a run

After you’re hydrated, you can begin your stretching routine while also ingesting your post run snack or beverage.

This post run fuel could be something like chocolate milk, Endurox, yogurt and granola, banana and peanut butter bagel with orange juice. You want to aim for a 4 to 1 ratio of carbohydrates to protein.

I’ve also experimented with glucose tablets (made for diabetics) directly after running, especially when I travel. The tablet is pure glucose, which stimulates the insulin response in the body and ignites the recovery process.

It’s a quick and dirty trick if you’re crunched for time or have a sensitive stomach. For a more thorough look at post run nutrition, check out my article on post run recovery fuel.

Stretching is good after running only

The stretching and post run fueling should begin within 25-30 minutes of finishing your run.

The stretching should last 10-15 minutes, focusing on the major muscle groups (quads, hamstrings, calves, and hips) as well as anything that is nagging or felt sore on the run.

While the merits of stretching are a hotly debated topic in running circles, I believe stretching after a run is beneficial.

If you have a foam roller and are experiencing any small injuries, it would also be beneficial to roll out on the foam roller to alleviate any knots and tightness.

Ice bath is miserable now, but worth it later

After stretching, it’s time to hit the ice bath.

Fill your bath tub with cold water and add ice until the temperature reaches a balmy 55-60 degrees Fahrenheit.

If you don’t have a thermometer, the ice should still completely melt, but it should take about 3-5 minutes for a normal size ice cube to do so.

Next, grab a towel and your favorite magazine and submerse your entire lower body, up to your hips, in the water. Now, the trick to ice baths is surviving the first 3 minutes.

Bite the towel and dream about your biggest goals. This will help you get through the hardest part of the ordeal.

After 3 minutes or so, you’ll notice the temperature feels more temperate and you can actually relax a little. If you are a veteran ice bather, or just a sadistic human being, you can kick your legs a little to stir up the water.

This will help circulate the warm water surrounding your body and make things cold again.

Remain in the tub for 10-15 minutes.

Trust me, the more you ice bath, the more comfortable this process becomes.

After letting all the water drain from the tub, go ahead and take your shower. Your legs will feel cold for a few hours, but your muscles will thank you later.

Eat a well-balanced meal 1-2 hours after your run

After the ice bath, you’ll want to ensure that you get a well-balanced meal in your system.

So far, you’ve had Gatorade and some light snacks.

To completely refuel within your second optimal window, your muscles need something more substantial.

If you run in the morning, this could be breakfast – eggs with veggies and whole wheat toast, oatmeal with fruit and toast, I even think pancakes are a decent choice if you top with fruit and yogurt.

Lunch or dinner could be salad with a sandwich, pasta, or leftovers from the night before.

You just want to consume a high quality meal with a good balance of carbohydrates, proteins and fats. This will provide your body with the final nutrients it needs to top off the recovery process.

Take a nap or get a massage – what a luxury

After your meal, put your feet up, take a nap, and follow it up with a massage.

I know this is where things can get “ridiculous”, as massages and naps are a fantasy and extreme luxury; however, I thought it should be included since this is the “optimal” recovery guide afterall.

Move without impact

The body repairs muscle damage by delivering nutrients to your muscles through the blood stream. As such, anything that can increase blood flow to your legs will help aid recovery – provided it’s not causing more damage.

That’s why you should include a short walk or some aqua jogging in your recovery plans (and not just when you’re injured). A short 15-30 min walk or aqua jogging session can make a huge difference in recovery.

Aqua jogging is even better in the summer when it gives an excuse to cool off in the pool.

If you’re interested in aqua jogging, then the absolute best way is to use one of my favorite programs, Fluid Running.

First, it comes with an aqua jogging belt and waterpoof bluetooth headphones so you have everything you need to aqua jog effectively.

Second, they have an app that pairs with the headphones so you can get workouts, guided instructions on how to aqua jog properly, and motivation while you’re actually pool running.

I used to dread aqua jogging workouts because they were so boring and it took all my mental energy to stay consistent.

But, with workouts directly in my ear, it’s changed the whole experience and I actually look forward to the workouts. So much so that I now use aqua jogging as a cross training activity in the summer, even when I am not injured.

Fluid running is an awesome deal when you consider it comes with the belt (highly recommended for better form), the waterproof headphones (game changer for making pool workouts fun), a tether (to add variety to the workouts you can do) and the guided workout app (to make your cross training structure and a whole lot more interesting).

That’s why we’ve partnered with them to give you 2 additional running-specific workouts you can load into the app when you use the code RTTT .

Check out the product here and then on the checkout page, add the code RTTT in the coupon field and the workouts will be added to your order for free.

Warm bath with epsom salts

About 60-90 minutes before bed, you should take a warm/hot bath in Epsom salts.

Combine 4 cups Epsom salt with 1 cup baking soda and relax in the hot water for 10-15 minutes. After the bath, dry off and roll out your muscles with The Stick and get in a good stretching session.

Not only with this help remove excess toxins from the muscles, the stretching before bed will ensure that you wake up feeling ready to go for your next run. Furthermore, the relaxing bath and the Epsom salts will help you sleep.

To sum up this routine in one easy to visualize chart:

1. Hydrate as soon after your run as possible with Gatorade or electrolyte drink
2. Stretch major muscle groups and anything that is sore or tight. Roll out any nagging injuries or problem areas.
3. Eat a small meal that contains a 4 to 1 ratio of carbohydrates to protein
4. Take an ice bath
5. Eat a decent sized, healthy meal
6. Nap, put your feet up, or get a massage
7. Get moving
8. Take an Epsom salt bath
9. Roll out on the stick and stretch well
10. Get plenty of sleep

As you can see, this routine is quite extensive. You won’t always have the time to get in all of these recovery protocols, but it does give you glimpse of the things you could do on those rare occasions. Do what you can, but at least now you have a plan.

If you are in marathon training, and looking for more advice, check out our marathon training schedule and accompanying 9 part video guide, and guess what, its totally free!