Coach Jeff

Written by Coach Jeff


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.


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

We have all been there. Wondering if that soreness in our muscles will ever go away. These 9 tips helped to reduce the recovery time, to feel better sooner.

How to Treat Sore Muscles After a Run


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 Gatorade (or a spray that goes in any drink like EnduroPacks) 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.

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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.

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. Take an Epsom salt bath
  8. Roll out on the stick and stretch well
  9. 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!

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13 Responses on “9 Ways to Get Rid of Muscle Soreness After a Hard Run

    • Great question, Richard. Baking soda, which is technically sodium bicarbonate, has an alkalizing effect on the body. This is important because doing lots of speed work actually increases the acidity levels in the muscles. Baking soda help neutralize this acidic effect. Plus, it had a rejuvenating affect on the skin, which can generally make you feel more rested.

  1. Good article however in some previous articles you mentioned there were no scientific proven results that ice baths work or epsom salt helped with recovery. Regarding the baths it was more noted that it was putting the legs in “deep” water (such as in a pool) because it helps remove the pooled blood after a run, temperature of the water notwithstanding. Regarding the epsom salts again there was no evidence that it helped with recovery. Please comment.

  2. I always use a golf ball muscle roller to massage my muscles and take biosteel supplements which really helps my muscles recover.

    • Thanks for sharing Paige, we are big fans of using self therapy tools such as foam rollers and golf balls. As long as you are careful not to go too deep and spend too much time in any one area. Thanks for sharing!

  3. I have read about substituting the ice bath with the Epsom salt bath, but it looks like you say to do both. What are the benefits of each, can they be used interchangeably in your opinom, or do they each have exclusive benefits. I know, I tried Epsom salt as a substitute for an ice bath, and I definitely didn’t feel like it did the same thing, but I know others who say the Epsom salt bath replaces the ice bath in their running recovery routine.

    -Tim |

  4. I’ve been running a lot more lately (I used to focus only on lifting weights) and I’ll definitely bookmark this for reference. Quick question though, you say to eat 1-2 hours after a run. Should I eat 1-2 hours before a run or is like 30 minutes okay? Thanks.

  5. In a previous article I read that ice baths weren’t good because they decrease the natural inflammation your body does to recover, hindering the recovery process. Is this only true directly after a run?

  6. Pingback: Ice Baths are Evil, and Awesome – Coach Fit Mom

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