Some people who are new to running, suffer from sore muscles in their legs for days after the run, even though they stretch before and after the running session. Are you among them? What else can you do? warm up before running ofcourse !
Well, this pain is probably what is commonly referred to as delayed onset of muscle soreness (DOMS). A lot of runners are led to believe that this soreness is a result of not stretching enough before or after exercise, but in fact there’s not much evidence to support this.
By “stretching,” people usually refer to the traditional practice of holding a stretch position for 20 to 30 seconds. As far as warm-ups go, studies show that static stretching offers no benefit for runners in terms of reducing the risk of injury. It might even slightly decrease performance.
So what do sport experts recommend?
The first thing you should try is to warm up with dynamic mobility exercises such as the “lunge matrix,” leg swings, toe pumps, and similar. Static stretches after a run are performed by most runners because they feel good, but again there’s no evidence that they decrease risk of injury or relieve soreness.
In fact, if you try to stretch your muscles immediately after your run, this may be increasing your soreness by pulling muscle fibres apart, when all they need is rest. However, some runners find that not stretching after a running session can increase soreness, and many find that it either makes no difference or actually reduces soreness if they don’t stretch.
Experts recommend that you replace the post-run stretching with some gentle circling and opening/closing of all your joints, from the ankles up to neck. This gentle “pumping” of the joints is believed to promote flushing in/out of fluid which may well help new muscle fibre growth, which after all is what recovery is all about.
Warm up before running
Next day soreness is usually the result of not warming up properly or doing a too demanding run, or maybe a combination of both. Try decrease the intensity or frequency of your workouts and see if this relieves the soreness. Running can be very rewarding for beginners but it may be that you need to take things a little bit slower.
Some interesting warmup exercises for you to try, before you start running.