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I'm training for my second Marathon in October. My first one was 6yrs ago. I'm 50 and female. I've been running 12 yrs.
This mornings run was 21.24km, 2:29. I ran at 6 am on an empty stomach but had Sharkies with me which I consumed on the 2nd half of my run as well as water.
When I got home I made a recovery shake, had 2 advil & an epsom salts bath.
I'm so sore and am struggling to do anything more than lie down all day. I did walk the dog hoping it would loosen the soreness. It didn't.
So, what does everyone do to combat whole body soreness from distance running?
It sounds like you have a good structure for your training, and a great deal of experience with recovery, so I apologize if some of my suggestions are overly simplistic or things that you have already explored.
You and I are around the same age, and I found some benefits from adding vitamins/supplements and natural remedies. I would say increase vitamins E, C, D, B-complex, Biotin and take the E & C together. A few days before your scheduled long run, try malic acid and magnesium and maybe increase complex carbs with protein within 30 minutes following an intense route.
The other thing is to consider replacing ibuprofen with natural herbs that have great anti-inflammatory properties. Your local health food store should have all the options for things like ginger, devil's claw, willow bark and arnica. They are all great products (in the right form) and do not have any of the digestive side-effects of OTC medications.
The only other product I can recommend is Vemma Thirst. It covers most of the bases of other sports drinks, but includes some special extras.
The main thing is discovering the right combination for you, but you have a couple of months and I really believe some of these items will make a difference for your muscles and energy levels.
Congrats on your upcoming marathon and best wishes.
Just a few ideas that have helped me.
(1) Get extra sleep when your training is hard. Sometimes after a long hard run on a hot day, I will drink two or three glasses of water and nap for an hour or two (maybe "crash" would be more accurate than "nap").
(2) Drink more water when your training is hard. Not just after the run, but before the run, and all day long. I haven't found that drinking water before a training run gives me cramps.
(4) Ice any local soreness.
(5) You should always be stretching, but I think it's even more important when your work level increases.
I'm a dark horse, running on a dark race course.
1300 mg acetominophen soon following a marathon effort significantly decreased soreness in a very good, double-blind, placebo controlled study done last year. Stop the advil. Seems like a good idea but inflammation is actually the body's first stage of healing. Do I have scientific evidence? Not yet but seems like its only a matter of time before we stop recommending ice and ibuprofen for some things.
I do this acetominophen routine after running marathons and after a long effort if I am doing those overnight relay races and have found it helps me. But....I would never do anything abusive to my liver while engaging in this routine (ie. drinking alcohol) and I don't ever take acetominophen in other circumstances. Overdose is often fatal but this dose is okay if you don't do it often.
Use a foam roller on any sore muscles. Try dynamic stretching routine before running (don't do static stretches). Look on runner's world website if you need some help on static vs dynamic stretching.
Replenish protein after you run. This won't help with soreness but may help you build muscle which should help in the long run (no pun intended).
And like Dark Horse says...make sure you are adequately hydrating and getting enough electrolytes.
Thankyou for those suggestions. As a side note, I don't normally take medications, however due to the level of discomfort I was in after the run, I took advil all day.
Loved the suggestion of a "crash" nap. I fought it all day. My next long run is 26km& I will be sure to "nap" afterwards.
I take daily, the following:
My post run shake consisted of the following:
1/2 froz banana
1tbsp flax seed
1 cube froz wheatgrass
Perhaps I should add protein powder to that next time.
Where would I buy a foam roller? I'm in Ontario Canada near Ottawa.
Btw, I feel alot better today. Quads are a little tender, but thats it :)
I'm curious how well you think the Advil worked for reducing muscle soreness. I find the best thing for relieving muscle soreness is a long walk, and by long I mean at least a mile. It's what I do after a marathon and it definitely helps.
Are you following a training plan? It looks like you're ramping up your long run pretty quickly: 21.24 km to 26 km. A frequent cause of excessive soreness after a run is going too fast or too far (i.e. faster or farther than your body is ready for).
Mariaweller's comment about hydration is notable. Hydration needs to be part of your lifestyle when you're putting in the miles. You can't just save it for before and after your run. Being (relatively) dehydrated can also play a large role in soreness after a long run.
You can buy a foam roller at almost any sporting goods store - typically about $15 US.
Lenzlaw.... Thank you for your comments. I am not new to hydration. I follow proper hydration daily.
I'm following a cool running training plan. I average 22-25km a week with a long run on Sunday. Note that My run jumped 3.2km from my last long run, however I chose to ad a couple extra km.
The advil only helped in numbing the soreness.