How to Reduce Post Running Muscle Pain

Running every week is something that goes from a fitness goal to an uplifting hobby as your body adapts to new levels of demand. But as you up your game, you also increase the chance of muscle pain and slower recovery after a longer or more intense run. This is normal, but it's also something you can manage with a little planning ahead.

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 Run

Always 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 Gear

Wearing 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 Shoes

The 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 Cargo

A 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 Pants

If 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 Speed

It'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 Hydrated

Don'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 Supplements

The 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 Way

Last 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 Run

A "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 Home

Once 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 Bath

Hot 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 Day

If 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 FlipBelt

Here 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.
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