After a tough workout, whether it's interval running, hill repeats, or weightlifting at the gym, you're probably looking for strength as a reward. But instead, you may wake up the next day or several days later feeling stiff, dull, and sore.
This soreness is just one of the consequences of a hard workout, and even if you're feeling a little uncomfortable, it could actually be a sign that you're getting stronger.
The problem is that pain can indicate a running-related injury or even a health problem. That's why we asked a few experts to tell us everything you need to know about running when you're in pain, and whether it's wise to continue clocking your miles as usual or We've made it easier for you to decide whether it's worth taking an extra day off.
Should I continue running when I'm in pain?
In other words, you can keep running even when you are in pain. Pain can make running uncomfortable, but it doesn't necessarily mean you should stop running.
“All runners will experience some degree of pain, especially if they are trying to increase distance or speed,” says Kevin DPT, associate dean of the Drexel University School of Physical Medicine and Rehabilitation. Gard says. That's because exercise causes micro-tears in the tissues that cause muscle pain, Gard says.
what is known as delayed onset muscle soreness (DOMS) typically occurs after training and lasts between 12 and 48 hours. DOMS can make running uncomfortable, but going for an easy run when you're in pain may reduce pain and improve performance.
according to Systematic review and meta-analysis published Physical therapy in sports in 2021, Active recovery can go a long way in relieving DOMS and is one way to deal with pain. Similarly, review was announced on of Strength and Conditioning Research Journal in 2019 point out that 6 to 10 minutes of active recovery after a workout can help remove blood lactic acid, a byproduct of intense exercise, and can have a positive effect on athletic performance. However, the researchers could not confirm the benefits of active recovery outside of the 6-10 minute post-workout session (representing an active recovery day).
This evidence supports that you should run when you're in pain, but whether you do so depends on the reason behind your pain and its severity.
As for when? do not have To run when you are in pain, be aware of how you run. If your pain is affecting your running gait, ask John Vasudevan, associate professor of clinical physical medicine and rehabilitation at the University of Pennsylvania, co-director of the Penn Medicine Running Endurance Sports Program, and medical advisor. Both M.D. and Dr. Gard. runner's world, I agree that you should either skip your workout or choose cross-training that day.
Gard says running in extreme pain can cause more micro-tears and inflammation, which can lead to further pain and injury.
What is the cause of the pain?
“The root of pain is that the muscles are unable to meet their demands. There are many reasons for that,” Vasudevan says.
As mentioned earlier, changes in training, such as increases in pace or distance, or even changes in terrain or elevation, can also cause muscle soreness. Vasudevan says muscle soreness can also indicate that you're not getting enough of the right nutrients, aren't removing waste products properly, or have an underlying medical condition.
After a while, your body should be able to adapt to the changes in your training, Vasudevan says. If not, and you're constantly in pain, Vasudevan explains, this could be a sign of a variety of health conditions, such as high cholesterol, liver disease, or kidney disease.
For this reason, especially if your pain persists for more than a few days, we recommend that you consult your primary care physician who can identify and address the root cause of your pain. Also, contact your doctor if you experience numbness, tingling, weakness, or pain in the new area, as this may indicate an injury.
How can you make running more comfortable when you're in pain?
Running when you're in pain isn't fun, but it doesn't have to stop your training. Here are some tips on how to manage it:
hydration and fuel
Inadequate nutrition can leave you dehydrated and depleted of antioxidants (nutrients found in foods like fruits and vegetables) needed to combat oxidative stress and inflammation after exercise, which can lead to pain. That could be the cause, says Dr. Namrita Brooke, RDN part-time physician. Professor, Department of Exercise Science and Health, University of West Florida; runner's world Sports nutritionist and nutrition advisor. This is why it's important for runners to eat a balanced diet that includes fruits, vegetables, whole grains, and protein, which are necessary for muscle repair.
Runners need a good mix of carbohydrates and protein for short-term energy and post-workout muscle repair, Vasudevan added. Without enough protein, your muscles won't be able to function properly during training and won't be able to recover properly, he added.
Please stretch it out
Dynamic stretching before a run can help loosen your muscles. So when you start running, your body is better able to handle the stress of a workout and is less likely to experience large forces that can cause pain. says Gard. During your warm-up, focus on movements that target your quadriceps, hamstrings, calves, and lower back. Gard recommends adding high kicks, butt kicks, and side leg swings to your warm-up routine to target these areas.
If you don't stretch before your run, run the first mile slowly to loosen your muscles, Gard says. Afterward, be sure to take time to cool down with static stretches that focus on your quads, hamstrings, calves, and hips. This also helps reduce stiffness and pain, he added.
Focus on easy runs
“Every training period should include easy days where you try to recover from more difficult training,” Gard says. “If you do something like that often, [easy run] It increases blood flow to your muscles, helps them loosen up a bit, and may actually make you feel better for a little while. ”
For an easy run to actually be effortless, aim for a 5 or 6 out of 10 on the perceived exertion scale, or 60-70% of your maximum heart rate (Zone 2). The 10% rule also helps you avoid increasing your distance too quickly and becoming sore.
cross train
“Pain can also be a signal that your body is recovering from a previous stress. If your previous stress was another run, you may want to wait until your next run. ” says Vasudevan. If that's the case, you can look to cross-training like yoga, swimming or cycling, he adds.
inside review published Published in the Journal of Strength and Conditioning Research As mentioned above, cycling and jogging were stated to have potential physiological effects that increase athletes' perception of recovery. In the same review, researchers said that after these active recovery sessions, athletes felt “more rested” and “better prepared” for their next workout. Masu.
Please switch terrain
“When the running surface becomes harder, the ground reaction forces are greater and are transmitted through the runner's legs. Over time, this causes trauma to the legs and causes pain,” Gard says. This is why he recommends running on soft surfaces like grass or gravel, which have a softer impact than concrete.
You are also more likely to feel pain when running downhill. “During downhill running, the legs must perform eccentric contractions to control the runner's weight while running downhill, which is essentially the muscles contracting while lengthening,” Gard said. say.
Message, Soak, or Form Roll
Many runners rely on texting, Epsom salt baths, foam rolling, and other common treatments for muscle pain to relieve pain.
In a systematic review published in Journal of Bodywork and Exercise Therapy in 2020, Researchers concluded that foam rolling helps reduce muscle stiffness and pain. They also said that foam rolling may help athletes return to normal performance faster.
When it comes to researching common treatments, note that there is no specific prescription to follow, Gard says. So in this case, it's all about what's best to add these recovery strategies to your schedule.
Consider drug and alcohol use
When it comes to treating muscle pain, we also need to look at the whole picture, including alcohol and drug use, even if it is not excessive or provoking.
“Everything we absorb in the gastrointestinal tract enters the bloodstream and is then broken down and converted into nutrients and other chemicals that are absorbed by the muscles so that they can function efficiently and rebuild after microtrauma. Provides the necessary energy. [like exercise]” says Vasudevan.
When you consume alcohol and other drugs, your liver is forced to break them down instead of consuming the healthier foods and drinks your body needs to recover from exercise and deal with pain. he added.
Monique LeBlanc joined the editorial staff in October 2021 as Associate Editor for Health and Fitness. She has a master's degree in journalism and previously worked at ABC News and Scholastic. She is an avid runner who loves spending time outside.