If you want to ache less and buzz more after running, we can help. Learn how to reduce muscle pain after running below.
Warm Up Before Your RunAlways warm up before a run. Though you probably know by now, it's a bad idea to take off before doing a few stretches. Before leaving the house, go through a full-body stretch and especially focus on your lifts and lunges. This will get your legs into gear. But flexing your neck, back, shoulders, lower spine, all the way to your ankles will help you maintain healthy alignment on your run.
Wear the Right GearWearing the wrong gear can completely throw off your balance and cause aches you didn't expect. Hone your running gear strategy until you feel perfectly balanced and light as a feather.
Supportive Running ShoesThe right running shoes should feel snug but natural on your feet, support your arches on pillowy insoles, and roll off the ground like wheels with every step.
Well-Balanced CargoA runner's belt can help you balance the few personal items you need to carry with you far better than pockets. FlipBelt Classic is wide, firm, and flexible enough to provide all the cargo you need without favoring one side or allowing any amount of cargo bounce.
Secure PantsIf your jogging pants and shorts tend to slip, try something new like the FlipBelt Men's Running Short or Women's Compression Short. Style should never outweigh comfort and durability on a long run.
Prioritize Form Over SpeedIt's fun to go fast, but form matters more. Form is your ability to run evenly from one leg to the next, maintaining your center of gravity so that you perfectly use every set of muscles during your run.
If your form suffers, you may notice one hip, knee, or even shoulder starts to ache before your run is through. Instead, slow down and focus on your form until you can run smoothly. Then pick up the pace using your newfound focus on perfect form.
Stay HydratedDon't forget water. Your cells need water to fuel your muscles - before, during, and after the action. Drink enough water to hydrate without sloshing before your run, catch sips mid-run with the FlipBelt Arc Water Bottle, and then massively rehydrate when you get home.
Keep Up With Your SupplementsThe right supplements can also make a difference. From Vitamin B Complex to CBD, you can increase your body's ability to effectively provide nutrients and reduce swelling as your muscles grow stronger.
Cooling Down the Right WayLast but never least, work on your cool-down routine. Cooling down starts a few minutes before the end of your run and can continue all day to keep your muscles from getting stiff as you recover.
"Warm Down" At the End of Your RunA "warm down" is when you slow down your run but keep your muscles warm on the last leg toward home. You don't let yourself get cold, stiff, and limping. Instead, you keep power walking and doing short running intervals while allowing your heartrate to drop and your muscles to slowly cool. But the right warm-down cycle will be unique to each runner.
Stretch When You Get HomeOnce you're home, do a full stretch-out. It can help to watch a video or use a guide to make sure you cover all your bases. Stretch while standing, using a bench, and stretch on the floor. Work the stiffness out of your entire body so that your muscles don't have a chance to get cold in a tightened state.
Take a Hot Shower or BathHot showers or baths can make a big difference in preventing cramps and stiffness after an intense run. Shower as soon as your stretching routine is done, or reverse these two steps if that works better for you.
Stretch Periodically Through the DayIf you have run on any given day, stretch all day. Take moments to stand and do a big-tall stretch. Sit on the floor and do a few extension and folding stretches. Simply lift your knees and lunge from time to time. This will ensure that as your muscles build on new tissue to meet your running routine's demands, that the tissue grows long instead of short.
Reduce Running Aches and Pains with FlipBeltHere at FlipBelt, we know that an uneven balance while you run can be one of the worst causes of post-run muscle pain. With FlipBelt, you don't have to compensate for one jingling pocket full of keys or your water bottle on a heavy carabiner. You can pack a few essentials evenly around your waist and just go where the wind takes you.
Contact us today for more helpful running tips or to upgrade your gear for a perfectly balanced run.