Good morning! The soreness continues. I think speedwork makes me more sore than lazily running long distances. Perhaps it’s the insane pounding?
For breakfast, I made Egg White French Toast Waffles and I dressed them up with blackberries, half a banana, and slice almonds. YUM!
After lightly toasting two frozen waffles, I dredged them in two beaten egg whites. Then, I placed the waffles on the griddle as I would for French toast.
Here’s one of the beauties….
I nearly squealed in excitement last night when I discovered blackberries are officially in season/on sale. Blueberries are close behind, and those are my absolute favorite!
With some real maple syrup for dipping…
It was one of the best breakfasts I have had in a LONG time!
Avoiding Muscle Soreness
I was a little curious as to why I was so sore after two days of speedwork. After all, I can bang out 8 miles and be the fine the next day. So why am I hobbling around after two speedy 5Ks?
According to this article, people get sore muscles if:
- They are not used to exercising.
- They are used to a different exercise.
- They push their regular exercise too hard.
Scientists say soreness starts when the body’s defense mechanism reacts to new exercises or harder exercise. In this reaction, white cells come to the rescue and fluid moves into spaces it normally doesn’t occupy, resulting in swelling. This swelling nudges the nerve endings, causing soreness. It also contributes to stiffness in the muscles, partially immobilizing them.
Exercise physiologists refer to the gradually increasing discomfort that occurs between 24 and 48 hours after activity as delayed onset muscle soreness (DOMS), and it is perfectly normal, according to this article.
To relieve the pain of sore muscles, first use ice to reduce swelling (which is why an ice bath is so helpful after a long run!). You can also take an over-the-counter anti-inflammatory to reduce swelling if the soreness is very painful. Once the soreness has peaked, try taking a hot shower or using a heating pad to improve circulation to your sore muscles.
On a brighter note, after your muscles recover, they actually become stronger. Tearing and repairing is what gets you in shape and allows you eventually to run further and faster!
You can avoid muscle soreness by:
- Not taking on too much, too soon. Gradually increase your running program.
- Taking adequate rest days in between intense workout sessions. Give your body a chance to recover by doing a lighter activity, such as cross-training or swimming.
Do you ever get sore muscles? Some people "love" the feeling of sore muscles — are you one of them? Do you workout through the soreness or take a breather the next day? I tend to workout through the soreness, obviously! But maybe I should chill out a little tonight (no more running!).