The Grilled Elvis + DOMS

on February 11, 2011
in All Posts

Thank you, thankyouverymuch.

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THIS is the recipe you should make your sweetie (or yourself or your Mom or whoever) on Valentine’s Day. Why?  It’s totally easy, only requires four ingredients, and doesn’t involve slaving over a hot stove. 

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Basically, the Grilled Elvis is a Grilled Banana Sandwich with the addition of almond butter. Elvis Presley liked to put bacon in his sandwiches,so maybe a meat-eater out there can try this with bacon and let me know if it’s good?  I bet it would be (even I can admit that bacon is pretty yum)!

 

Ingredients (for one sandwich):

 

  • 2 slices whole wheat toast
  • 2 eggs
  • 1 banana
  • 1 tablespoon almond butter

 

Directions:

 

  • Pre-heat a griddle to medium high and grease the pan.
  • Slice a banana in half, lengthwise and widthwise so you have 4 pieces.  Place in corner of griddle.
  • Crack eggs and beat in a small dish.  Make French toast by dipping the bread in the egg mix and putting on the griddle.
  • Once one side cooks, flip bread and bananas.  Put tablespoon of almond butter on one cooked side of bread (this helps it melt).
  • Let other side of bread cook.
  • Combine everything into a sandwich with the banana and almond butter in the middle.
  • Enjoy!

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Delayed On-Set Muscle Soreness

 

Despite the fact that I’ve run 32 races over 4.5 years (AKA have pretty much figured out how my body works with training), I am faced with a big training quandary, and I’m hoping you guys can help me out!

 

I am suffering (well, maybe ‘suffering’ is a dramatic word) from lots and lots of Delayed Onset Muscle Soreness, the fancy name for ‘running makes my legs ache.’  DOMS hits 24 to 48 hours after runs, and although I’ve always experienced some level of DOMS as I attempt to run faster or further than I have in the recent past, it’s much more noticeable this time again!  I even experienced DOMS from YOGA earlier in the week!  The trouble is that I’m not pushing through my DOMS, opting for tons of surprise rest days, and it doesn’t seem to be helping it too much.

 

Runners World says that unless my DOMS is severe (and it’s not), I should just push through and do a light (30 minute) run.   The theory is that DOMS occurs when you’re getting stronger, so if you’re always backing off, you’ll never get over the hump.    Side note:  Obviously I’m not talking about “Ouch!”-injury pain.

 

Other research says lack of sleep can make DOMS worse, so I’ve really been making an effort to clock the hours in bed (and I have been sleeping better).  Any other ideas as I move towards my 4th Half Marathon in March?  Is it time for me to start taking ice baths like Megan?!  This video starts to get really funny at the minute mark.

 

That does not look appealing.

 

How do other runners handle minor DOMS?

{ 119 comments }

 

  • Beth @ Beth's Journey to Thin February 11, 2011, 10:21 am

    You know I may just make that breakfast on Sunday morning for the boyfriend. Looks delicious every time!

    I’m lucky that I don’t suffer from DOMS, but do you stretch after your runs? I’ve only started stretching consistently over the last few months, and it makes SUCH a difference in not being sore after the long ones.

    • Caitlin February 11, 2011, 10:23 am

      I do not stretch! I should start doing that more.

      • Nicole @ Geek Turned Athlete February 11, 2011, 10:50 am

        I definitely agree with Beth. When I don’t stretch after a run, the soreness is definitely more the next day than it would be if I had stretched.

        I know you said that you are getting more sleep, but for how many nights? Sometimes it takes more than a week of good sleep for your body to feel rested.

        As for the ice baths, you really aren’t running enough mileage to warrant them yet. The only reason why I say that is because I hate them, and don’t even attempt doing them until I reach 15 miles for my long runs.

        Good luck!!! 😉

        Good luck!!!

        • Nicole @ Geek Turned Athlete February 11, 2011, 10:51 am

          Ooo, and my zenam compression socks also help!!!

        • Nicole @ Geek Turned Athlete February 11, 2011, 10:52 am

          oops, zensah compression. sorry! Too many comments!

        • Caitlin February 11, 2011, 3:24 pm

          I love my compression socks – I should wear them more!

  • Ashley February 11, 2011, 10:24 am

    I cracked up when the music started playing the video. I’ve never experienced DOMS because I haven’t ran really long distances yet, but it sounds like you already know your options. 1) ice bath, or 2) push through it. I heard lots of stretching may also help.
    I’ll take your word that The Grilled Elvis is good, I’m not a banana fan.

  • Chelsea @ Strawberry Sweat February 11, 2011, 10:24 am

    I still get DOMS from hard-runs (or weight training!), and I agree with Runner’s World–you have to push through it. I usually opt for doing some non-impact cardio like biking or elliptical-ing. I figure that I am giving my joints a bit of a rest while still getting the blood flowing to those small muscle tears that cause DOMS.

    Hope you get over your bout of it soon!

  • Marina February 11, 2011, 10:25 am

    I think I’ll make heart-shape french toast 🙂
    I suffer from DOMS, mostly after gym workout. But stretching helps, and resting as well

  • Kasey @thisbodyismyhome February 11, 2011, 10:26 am

    Oh my goodness, the king certainly had good taste! I found a recipe for his favourite pound cake, which essentially just adds peanut butter and heavy cream.

    Have you tried a foam roller?

    • Caitlin February 11, 2011, 3:24 pm

      I have one, I need to roll more often!

  • Holly @ Couch Potato Athlete February 11, 2011, 10:26 am

    I experience DOMS every once in a while and I usually try to just push through. It sucks.

    I’ve never taken an ice bath, but I think I may start doing so after my long runs. I usually just ice my knees after a run, and lots of stretching/foam rolling seems to help me too.

  • Lizzy @ runbakerace February 11, 2011, 10:27 am

    I experience it every once in a while as well. I just try to sleep a little more and do some light runs. I find that by mile 2, my legs don’ hurt anymore. I also wear my compression socks on sore leg days 🙂

  • Camille February 11, 2011, 10:29 am

    I’ve never really had DOMS, my only soreness usually comes after marathons and that is immediate!
    That breakfast looks amazing! I may make that just for me 🙂

  • Michelle February 11, 2011, 10:33 am

    Two words: FOAM ROLLING!

    It doesn’t take the pain completely away but it makes my legs feel soooooo much better. Consistent use will help a ton too.

  • Jenn @ LiveWellFitNow February 11, 2011, 10:34 am

    Like Runners World says girl- I try to push through it UNLESS there is unusual or excessive discomfort. Even if I just warm up my body on the bike for 15-20 minutes I feel less soreness.

    The best part about warming a DOMS body is STRETCHING. I always stretch for about 30 minutes after a light workout which helps significantly.

  • Kristina February 11, 2011, 10:34 am

    That video looks painful! I’ve never been one to contemplate ice baths! Foam rolling…active stretching (ham walks, spidermans, etc) are all things I try and do and I take some extra SMS tablets!

  • Jennifer (keepitsimplefoods) February 11, 2011, 10:39 am

    Love the Elvis shout out. I’m orignally from Memphis and am a huge fan! He ate some crazy stuff…but it actually sounds pretty good!

  • Leanne (For Health's Sake) February 11, 2011, 10:39 am

    As much as I hate every moment in an ice bath, I truly think it helps 🙂

    Also…. foam rolling! It kills my muscles but feels so good.

  • Kara February 11, 2011, 10:39 am

    I foam roll and I plan on taking my first ice bath after my 16 miler tomorrow, I don’t think it will be pretty!

    I know you’re not a huge fan of taking meds, but Ibprofen can really help with soreness. I take a few doses on the days after a hard workout (also because I’m still recovering from a broken tail bone from childbirth EIGHT months ago, but that’s another story 🙂

  • Julia February 11, 2011, 10:41 am

    Stretch! I used to think stretching was a pain in the butt and never ever did it. Now I stretch for a good 15 minutes after every run, and it definitely makes a difference for me. I also foam roll the at night if I do a long run during the day and I think that helps as well.

    When I am sore, I’ll just run three easy miles or do the elliptical. I think it helps.

  • Blog is the New Black February 11, 2011, 10:41 am

    this looks awesome! ANd I died at the “thank you, thank you very much!” 😉

  • Jen February 11, 2011, 10:42 am

    I also experience a lot of DOMS. Honestly, I try not to use soreness as an excuse to take an unplanned rest day. Although it can be difficult to find the motivation, I almost always feel better if I can make myself get moving when I’m sore.

  • Angela @ Eat Spin Run Repeat February 11, 2011, 10:43 am

    Sounds delicious!
    I’m not an enormous fan of the ice bath (although I did it all the time when I was a cross country runner), but the foam roller is totally my go-to for any sort of muscle pain. I love rolling it up and down my back after a tough upper body workout, and it is great for hard-worked legs too. Other than that, just stretching and sleep for me! 🙂

  • Amanda (Eating Up) February 11, 2011, 10:43 am

    I get that too. It’s nice to know it’s okay to push through it and run anyway!

  • Laura @ Sprint 2 the Table February 11, 2011, 10:45 am

    have you tried epsom salt baths? great for muscle soreness and you can use hot water! 🙂

    • Caitlin February 11, 2011, 3:26 pm

      Ohhhh we have some epsom salt – I’ll try it!

  • Amanda February 11, 2011, 10:46 am

    I would suggest foam rolling! Also, I’ve heard that eating protein within an hour or so after your run will help the muscles and reduce soreness.

  • Victoria (District Chocoholic) February 11, 2011, 10:46 am

    I mostly swim, but still get DOMS from that – and got it all the time when I was pulling 10-15k meter days in college. I found that a *hot* bath actually helped by relaxing the muscles. I currently do self-trigger-point therapy with a tennis ball to alleviate it as well.

    • Michelle February 11, 2011, 11:21 am

      I was in Berlin last Sept. and took a tour of the Olympic Stadium (presently being used as the home stadium for Berlin’s soccer team). We went through the locker rooms and saw their huge “hot tub”. The tour guide asked what we thought the temperature was set to. Thinking it was a trick everyone said cold. Turns out they keep it at body temperature because they found that is the “best” temperature for them after games to reduce soreness!

  • Kim February 11, 2011, 10:47 am

    I find that I get more muscle aches and pains, including DOMS, when I’m a little deficient on the B vitamins. I either take a multi B vitamin or make sure I eat a Luna bar as a snack instead of Clif bars (fortified with more B vitamins since it’s supposed to be for women) and after a day or two things are much improved.

    • Caitlin February 11, 2011, 3:33 pm

      I get a Vit B shot!!! Good reminder though to stay up to date with it.

  • Sarena (The Non Dairy Queen) February 11, 2011, 10:49 am

    First thing, the breakfast…yum! We did grilled banana bread sandwiches with peanut butter this weekend that made me week behind the knees they were so good. Second with the DOMS, I don’t run, but I do get this from time to time when I do new work outs. If it is not bad, I do a light workout (things like walking or light cardio). I have also noticed that I don’t suffer as much from this when I add a little extra protein to my diet. The one protein that I have noticed the best results from is peanut flour. I don’t know why peanut flour in particular, but for some reason, it really fuels my muscles better than any other protein seems to. I hope your muscles feels better soon!

  • Cate February 11, 2011, 10:50 am

    Stretching and foam rolling definitely help me. It is hard to go for a short run or bike ride when you are so sore, but recently I decided to just do it. I went for a short run and I was uncomfortable at first but afterward I really felt so much better. I think it is worth a try.

  • Carol February 11, 2011, 10:52 am

    If I’m feeling bad DOMS, I cross-train. Whip out the bike trainer and the different use of leg muscles will work out the soreness.

  • Whitney February 11, 2011, 10:53 am

    Stretching and foam rolling make a HUGE difference. Especially now that you are running in colder weather because you don’t get as loose when you run like the summer.

    Also, doing hip stretching exercises helped my IT Band/Knees feel better. Lay on your side, bend your knees like a 90degree angle and then open your legs like a clam, keeping your ankles together…I hope that makes sense 🙂

  • David February 11, 2011, 10:53 am

    Are there really people out there who DON’T suffer from soreness after long training? I can’t imagine it; you’re putting your body through a large amount of stress, especially running where it’s localized, and so there will be rebuilding, inflammation and some pain involved.

    The rule usually is; avoid acute pain and the rest is the price of admission. There are plenty of things you can do to reduce it, but it’s never going to go away entirely. Things I would try:

    – experiment with hot/cold remedies
    – OTC painkillers
    – natural anti-inflammatory foods like kelp, blueberries and other fruits and veggies
    – stretch before and after every run
    – perform some other cardiovascular workout when soreness sets in (i.e., rowing, pushups, etc.) which will help balance your body’s response

    • 'laina February 11, 2011, 1:14 pm

      I totally agree w/ all of David’s comment, except I would add:

      – Epsom salt to a hot bath at the onset of pain
      – foam rolling w/ or instead of stretching
      – and a healthy dose of some sort of protein immediately after the run to help muscles repair themselves.

      • Caitlin February 11, 2011, 3:34 pm

        Great comment, both of you!

  • Katie @ cooklaughmove February 11, 2011, 10:54 am

    I’m bad with DOMS! Lately I’ve been getting it from TRX and it is making my runs suffer, hard to find a balance of strength training and running. I try to stretch (not that great at always doing it) and ice packs on my legs. Those typically help.

  • Jen G. February 11, 2011, 10:57 am

    Omigod, I’m trying that sandwich. I may even dip it in chocolate. (I’ve been on a major PB-banana-chocolate kick after tasting the Elvis cupcake at the cupcake shop near my parents’ — banana with PB filling topped with chocolate buttercream. Yummm….)

  • David February 11, 2011, 10:57 am

    Just as a quick addendum to my previous comment, I usually wake up the next day with stiffness; either lower back stiffness if I’m biking or calf stiffness if I am running. I throw a magic bag on it first thing, then stretch it out after 15 minutes. It usually dissipates after about an hour, but I don’t think I’ve ever trained seriously for something and been without soreness.

  • Natalia - a side of simple February 11, 2011, 10:59 am

    You’re pretty much a breakfast goddess 🙂

  • Shelly February 11, 2011, 11:01 am

    So during my marathon training, I’ve learned that for me, a *very* active recovery is key to preventing DOMS. I learned this b/c I went to a wedding after an 18 miler and danced *a lot* and instead of my usual soreness that was always horrible on day two (and sometimes 3), I had zero pain!
    Now I try to nap right after a long run, then get up and walk around (scheduling my grocery shopping for the afternoon after a run helps) and then swim about 800 yds the next day. Seems to do the trick for me!

    Oddly enough, the worse problem I have with DOMS is that every now and them my abs hurt like crazy two days after I do an abs workout. It really sucks and I’m not sure how to prevent or treat that.

    • Caitlin @ TPL February 11, 2011, 11:25 am

      I agree! Active recovery works the best!

  • Roberta February 11, 2011, 11:01 am

    When training for a 1/2 or full marathon the day after my long runs I get on my bike and spin for an hour to flush my legs and it works like a charm. As painfull as ice baths are they work fantastic did them in between running the Goofy races and had no pain the start of the Marathon.

  • Krystina (Organically Me) February 11, 2011, 11:04 am

    I wonder how that’d be with veggie bacon!

  • Kristen @ That Hoosier Girl February 11, 2011, 11:06 am

    Mine is always better if I stretch REALLY good after a run, but I always force myself to do a slight incline walk on the treadmill to see if that gets my legs warmed up enough to do a light jog. If not, I just stick to the walk for that day, and give it a go the following day!

  • J3nn (Jenn's Menu and Lifestyle Blog) February 11, 2011, 11:08 am

    I like the almond butter twist! I wonder if Elvis ever had almond butter? 🙂

  • Lauren February 11, 2011, 11:08 am

    I hardly ever get sore from running anymore. Even a marathon only puts me out for a few days. But, if I ever can’t eat right after a run (more than 2 hours), I’m sore. Make sure you’re eating (a good combo of protein and carbs) within an hour of your run, that can make a big difference. I don’t really stretch, that doesn’t seem to make a difference for me.

  • Jess February 11, 2011, 11:09 am

    I hardly ever get sore from running either, even though my mileage has taken a nosedive since the winter. Sigh. But I might have to try the ice bath if I feel sore while training for my half!

    Love the Elvis breakfast post. My boyfriend wrote up a post on our version of it a few weeks ago…
    http://www.singleguyskitchen.com/blog/2011/1/16/the-elvis-breakfast.html

  • hippierunner February 11, 2011, 11:12 am

    Ooh my boyfriend would love that sandwich. I think I’ll add veggie bacon!

  • Pam Serpico February 11, 2011, 11:15 am

    Caitlin….The bread you used for this sandwich looks yummy and I’ve noticed several nice looking breads on previous posts. Any bread recommendations or recipes???

    • Caitlin February 11, 2011, 3:35 pm

      I buy La Brea bread from the Harris Teeter bakery. It’s organic and really good!

  • Lindsay February 11, 2011, 11:16 am

    Even if my legs are so sore, I try to go for an easy run to shake them out…I find that helps “flush out” the lactic acid from DOMS and I feel better the next day. Of course, taking a rest day would feel better, but ultimately I think an easy shake out run provides the most benefit. Sometimes you just have to train through it!

  • Tina February 11, 2011, 11:16 am

    Best video ever! Cracks me up every time!

  • Alyssa February 11, 2011, 11:18 am

    My dad (a physical therapist treating athletes for 30+ years) would recommend tart cherry juice. He has it shipped in single serving bottles (maybe not environmentally friendly, but oh well..) and drinks one per day. He swears it’s the only thing that is scientifically proven to prevent DOMS– even stretching isn’t scientifically effective (according to him, although I haven’t looked at the literature).
    Here’s a recent link I found by doing a quick Google search: http://www.telegraph.co.uk/health/healthnews/8316803/Drink-cherry-juice-to-recover-quicker.html

  • Melissa @ TryingToHeal February 11, 2011, 11:19 am

    I think stretching is a huge factor in preventing that, or at least making it not so severe. i alway stretch after every run and feel great. if i forget, my body tells me w/in 12 hours and i know what i’ve done wrong!

  • Claire February 11, 2011, 11:21 am

    Can you get DOMS even if you don’t run that far? I always thought I had restless leg syndrome (that is a “thing”) but now I’m thinking maybe it’s DOMS> Hmpf.

  • Jen @ Jen is Green February 11, 2011, 11:23 am

    when I first started running I had muscle soreness every day…and I just ran through it, eventually it just went away. I took it to mean I was developing muscles that I never used! Now I don’t get it after running unless I’m running on major hills or something….usually stretching and foam rolling helps when it happens now.

  • Caitlin @ TPL February 11, 2011, 11:24 am

    Wow that looks great! My school coffee shop has a panini they call “the Elvis”, PB, and banana pressed with honey on the side =).

    I get a TON of DOMS because of strength training on days I don’t run, I think heat, yoga and honestly movement are the best cures! There have been studies that show if it’s just light DOMS that active recovery like yoga or walking can reduce that pain faster than just rest.

  • Molly February 11, 2011, 11:24 am

    I would have to say number 1 thing to help is active recovery… definitely get the blood moving to those sore areas because it will carry the 02 to repair the mini damage you do. It might hurt to think about, but always feels better after. I usually do the elliptical, but if you have a bike at home, use that.

  • Kelly February 11, 2011, 11:24 am

    I do a lot of downward facing dog and pigeon pose, stretching is delightfulllll. I took my first few ice baths when I was training in the fall, it was not fun.

  • Parita@myinnershakti February 11, 2011, 11:25 am

    Hilarious! Do you think your pain has something to do with stress??? Personally, I feel like stress does weird things to my body. Just a thought!

  • Gabriela @ Une Vie Saine February 11, 2011, 11:25 am

    At the PB&Co store in NYC you can get a PB, banana and bacon sandwich. I’m veg too, but I’m always curious to see if bacon lovers would enjoy it…

    I don’t get DOMS from running, but I definitely do from lifting weights. Weird.

  • Lee February 11, 2011, 11:28 am

    I’ve found that if I drink a small protein shake it really helps out with my DOMS (from running or lifting). Something I learned during my P90X days!

  • Maryea {Happy Healthy Mama} February 11, 2011, 11:29 am

    Stretching after your runs should help you a ton. (I saw in another comment that you don’t stretch post runs) And even though ice baths are TORTURE, they really work.

    Your sandwich looks amazing. I wish my sweetheart would make it for me!

  • Angie February 11, 2011, 11:31 am

    Simple easy yet a delicious recipe! I love your BLOG!

    • Caitlin February 11, 2011, 3:36 pm

      Thank you Angie!

  • Carolyn @ Lovin' Losing February 11, 2011, 11:31 am

    I took a new kind of class (Performance Athletic Conditioning) on Tuesday and I have been in PAIN ever since!! Just a whole new kind’ve movement, I guess. Even my ankle muscles were sore. I meant to go back yesterday, but I missed it. Unforunately, I took two rest days after that which probably didn’t help. I’m an NOT hardcore enough for an ice bath.

  • Sana February 11, 2011, 11:44 am

    I just got cold watching that!

  • Mary @ Bites and Bliss February 11, 2011, 11:44 am

    I try to prevent DOMS with ice baths right after runs- no matter how long. They’ve helped out a TON! Otherwise, I try to push through it..but if it’s seriously painful, then I take a day off. No use in not enjoying your runs even if it is for training.

  • Alex @ Healing Beauty February 11, 2011, 11:48 am

    Grilled pb&js are also quite delicious! I’ve never tried it with banana but your recipe for the grilled Elvis sure looks tasty!

  • Julie (A Case of the Runs) February 11, 2011, 11:52 am

    I don’t think I’m jumping into a pile of ice, but I do need to stretch more.

    Congrats on finishing your book!

  • Runeatrepeat February 11, 2011, 11:55 am

    I take a walk to warm my body up and then stretch when I’ve got DOMS. I don’t stretch regularly and it’s tragic that it takes being uncomfortable to make me do it.

  • Johanna B February 11, 2011, 11:55 am

    I may be weird but I like having DOMS. It means I’m working hard and succeeding at building strength. I stretch a lot which helps for me and I take Tylenol (which I know you don’t like to do) before I exercise when I’m experiencing it. Other than that I just push on.

  • Kiran February 11, 2011, 12:08 pm

    Mmm.. Yummy sandwich. And the ice bath surely freaks me out!!!! How did Megan do it 😀

  • Kristy@RunTheLongRoad February 11, 2011, 12:08 pm

    DOMS is the worst! A short, easy run is best to shake out the legs.

  • Kristen February 11, 2011, 12:18 pm

    You should listen to Runner’s World. If you get your sore muscles moving through some light activity (like walking or any sort of cross training), the blood flow to the muscles will actually ease some of that soreness. I would always do a really easy run the day after my long runs when training for my 2nd marathon. I would run 8 minutes and walk 2 minutes and repeat for my designated distance. I had NO soreness whatsoever, compared to my first marathon where I laid around for 2 days after my long runs and pretty much couldn’t move for days! But, also ice baths do help… but it’s just too darn cold right now!

  • julia February 11, 2011, 12:23 pm

    I train a lot (tri training and weights) and the one thing that helps immensely with DOMS is drinking a protein shake (I make mine with about 20g protein and a banana,some ice cubes and water, i put coconut flavored coffee creamer in it too…yummmm) after workouts, even if it didn’t seem “too hard.” I also put protein powder in my oatmeal. Foam rolling helps too, but that protein shake is what really works for me. I noticed that in the past, you used to drink protein shakes, but you dont really anymore…maybe time to bring it back! hope that helps

    • Caitlin February 11, 2011, 3:36 pm

      I think you’re right – I get out of the habit of protein smoothies during the winter. It’s too collllld!

      • Julia February 11, 2011, 3:50 pm

        I guess it does get too cold for shakes huh? Its so hard to imagine what “cold” is like in southern ca… it’s burning up outside today! It’s like…. 75 today I think? That’s prob why I like shakes a lot, but I imagine if it were cold, I would get out of the habit as well! 🙂

  • kyla February 11, 2011, 12:32 pm

    Chocolate milk works wonders! Drink it after a longer run or even shorter ones. It has the perfect carbs to protein ratio(3:1) so not only does it refuel your body with glucose but the protein also helps with muscle recovery.

  • Janene @ One Run at a Time February 11, 2011, 12:33 pm

    That video is priceless. I nearly spit coffee all over my computer (yes, I’m cofee-ing i up at 12:30. You caught me.) Is it weird that I’m kind of looking forward to my first ice bath? :: sheepish grin ::

    Stretching really helps prevent and ease DOMS for me!

  • kyndra February 11, 2011, 12:38 pm

    ice baths work WONDERS. i swear by them after long runs, hills or speedwork. foam rolling will also help, in addition to helping keep you injury-free. tight muscles, as you know, are more susceptable to injury.

    also, try to get some greens in as soon as possible after your runs. a perfect recovery smoothie is bananas, dates, coconut water and romaine or spinach.

  • Rachel (Olalliberry) February 11, 2011, 12:43 pm

    I’m not a runner, but I often get DOMS after strength training. Foam rolling is the best thing in the universe for DOMS! I use the foam roller right after my workouts and sometimes the next day, and it really really helps. I also walk every day even when I’m really sore, it helps to keep moving!

  • kyndra February 11, 2011, 12:43 pm

    oh, one more thing that may be applicable. are you sitting around a lot after you finish your long runs? that will make your DOMS way, way worse. try to be seated (or laying down- ie couch lounging) as little as possible after you’ve finished a long run. i’ve run marathons where i chilled out the rest of the day and couldn’t move the next day . . . and marathons where i spent the rest of the day walking around and then experienced no soreness whatsoever in the following days.

    • Caitlin February 11, 2011, 3:37 pm

      Yea I tend to sit down right away when I get home – Prob a mistake!

  • Amber K February 11, 2011, 12:46 pm

    BTW, I have added almond butter to your grilled banana sandwich recipe before and it is DELICIOUS!!!!!

    I can’t do ice baths. I tried just doing a cold water bath once hoping that would work, but I couldn’t even do that. I can’t handle it when it dips below 68 degrees in my apartment…so I guess I’m just screwed!;)

  • chelsey @ clean eating chelsey February 11, 2011, 12:52 pm

    I’ve been getting sore lately too – but only WHILE I’m running! It’s definitely frustrating!

  • Jasmine @ Eat Move Write February 11, 2011, 12:58 pm

    I’ve seen that video before, but I still laughed my butt off when the music starts. It’s like a train wreck. Can’t look away. hehe

  • Amanda February 11, 2011, 1:03 pm

    OMG….. that video is AWESOME. I adore Meganerd!

    I’m a HUGE fan of foam rolling. I have IT band issues and the foam roller has really helped me. I started using it on everything lately: hamstrings, calves, quads, glutes & piriformis. I don’t ache after runs anymore. I also hose my legs down with icy cold water in the shower after a long run paying special attention to my hips. It’s kinda rough at first but I feel great afterwards.

    *some odd grossness: when foam rolling my quads I discovered they are a bit knotty towards the knee area…. it was seriously gross to feel the foam roller on them! Ewwww.

  • Lauren February 11, 2011, 1:03 pm

    Hey Caitlin!

    I’ve commented before, and this comment doesn’t really have anything to do with this specific post, but I just wanted to let you know how much I enjoy reading your blog. I look forward to reading what you have to say every day. As someone who struggles with rigid thinking, perfectionism and an ED, I LOVE your balanced approach to life. You are non-judging of others and always supportive and I love that about you. I just wanted to spread some love love and let you know how awesome you are and how much you are helping me! 🙂 BIG congrats on finishing the book! 🙂

    • Caitlin February 11, 2011, 3:38 pm

      Thank you so much Lauren. It is really nice to know you look forward to my posts 🙂 I really really appreciate the time it took for you to write this comment. xoxox

  • Eliz@The Sweet Life February 11, 2011, 1:10 pm

    Goodness ice baths are excruciating! But they sure do work.

  • Katie February 11, 2011, 1:15 pm

    Could it be that you are sitting down more? With all of your writing in the past few months in anticipation of your second book, you could be sitting more which makes your legs feel more tired. I know when I am mostly sitting all day doing work or at school, my legs feel SO tired, so prolonged periods of that may make your legs feel sore and more tired than normal (even though your activity normals may be the same).

    • Katie February 11, 2011, 1:15 pm

      **mean to say even though your activity levels may be the same as normal

    • Caitlin February 11, 2011, 3:38 pm

      I think you are right!

  • Allison @ Happy Tales February 11, 2011, 1:15 pm

    Wahhhhh I’ve never taken an icebath before. I think they are in my future though… my training plan is starting to get up into the teens for my longrun milage. I do not want to do them!!!!!!!!! Is there any way I can get around it?!!? Extra stretching!??

  • Katherine: Unemployed February 11, 2011, 1:19 pm

    I think icebaths work only immediately. I just have to suck it up and go through the pain. maybe a little lotion rubbing?

  • Katy (The Singing Runner) February 11, 2011, 1:38 pm

    With DOMS I usually stretch a lot when I experience them. Then I make an effort to stretch out before my next run!

  • Jessi @ Quirky Cookery February 11, 2011, 1:39 pm

    It always amazes me when runners talk about ice baths. I mean, I know *why* they work and would feel good, etc, but I don’t even like putting my hands in cold tap water, ha.

    And I must say, I was actually expecting a “pro ice bather” where she’d slip in and act as though it was nothing….so glad she had to hesitate and work herself into it anyway, hehe.

  • Susan February 11, 2011, 1:44 pm

    There are some running things I don’t want. Ice baths are one. Vibrams are the other. Sorry – but those things are UGLY.

  • Rachel February 11, 2011, 1:57 pm

    I’ve noticed that DOMS affects me more when I’m sitting. So while you may still want a “rest day” I recommend standing and moving around more. Stand up while you’re on the computer, etc.

  • annette February 11, 2011, 2:13 pm

    I am sending those essential oils your way and will TOTALLY help with your DOMS. Be excited 😉 Should be there Tue or Wed!!

  • Heather February 11, 2011, 2:36 pm

    I’ve made that sandwich before, it’s to die for with the bacon!

  • Rae February 11, 2011, 2:43 pm

    Try a foam roller or the stick…myofascial release is excellent deep stretching!!

  • Stephanie February 11, 2011, 2:50 pm

    I can’t do ice baths. Oooohhh. NOOOOOO. I stretch in a warm shower after every run. I have yet to experience a running injury, but then again 12.4 miles is the longest distance I’ve ever run.

  • Angela February 11, 2011, 3:33 pm

    Hurray! I now know what DOMS mean. A couple of blogs I read keep mentioning them and hadn’t gotten around to looking it up yet.

    I usually find it best to keep moving when I get them even if it’s just a walk. I seize up completely if I just sit still for too long.

  • Jessica @ Jessica Balances February 11, 2011, 3:59 pm

    I’ve actually been having issues with this from hot yoga — I mean, I think so, anyway. I don’t know if I’m pushing too hard or what, but for example, my back is sore and in pain today after practicing yesterday. It’s so weird; my upper back muscles are very sore and my lower back just hurts. UGH. Not happy!

  • Clare @ Fitting It All In February 11, 2011, 4:22 pm

    I’m training for a marathon right now, and have experienced a bit of DOMS. Mostly it’s after my long runs, so I usually have a rest day. But I do get DOMS from Bikram yoga too. Usually a shorter run actually makes my legs feel BETTER, but when it’s really bad I just hop on the elliptical instead.

  • Lisa February 11, 2011, 4:23 pm

    Wow….was Elvis a genius or a nutjob? That sandwich looks amazing (or gross, can’t decide).

    DOMS are awesome. It reminds me that I had a great workout. 🙂

  • Kim @ Kim Lives Healthy February 11, 2011, 5:15 pm

    Hilarious ice bath video! 🙂 The soundtrack totally makes it!

  • Michelle February 11, 2011, 6:24 pm

    Hey Caitin- if you don’t take Omega 3’s take them. They made a big difference to my legs.

  • lindsay February 11, 2011, 6:43 pm

    That video is awesome! You are a pup rescuer!

  • Laura @ Backstage Pass February 11, 2011, 8:40 pm

    LOL – Megan’s video is so funny! Love the opera music, it really sets the scene. I have never tried an ice bath because I am too afraid to get my lady bits cold. I think that’s a valid reason!

  • Tara February 11, 2011, 9:50 pm

    I suffer from DOMS a lot. Stretching and foam rolling after every workout, even if it’s not very intense, is crucial for me. Also I always just push through it because I’ve just assumed it’s my body adjusting. I’ve never gotten hurt from pushing through DOMS and actually I usually end up feeling better after working out. It goes away, I promise.

  • Brandy February 12, 2011, 8:05 pm

    I finally had a grilled banana sandwich – just like you made it in this post. Holy yum. Grilling the banana makes it so sweet! Great idea 🙂

  • Ali @ Ali Runs February 13, 2011, 9:00 am

    I just giggled watching Megan’s video! I have tried an ice bath once but I decided that I should get in the cold water first and then put the ice in. I’m too much of a baby to hop right in.

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