Sore muscles after a run? Totally normal — especially if you’re new to running, increased your mileage, or tried a harder workout. The good news is that soreness usually means your muscles are adapting and getting stronger.
Here’s how to relieve sore muscles and recover faster so you can stay consistent and feel your best.
Understand What’s Happening
Muscle soreness, also known as DOMS (delayed onset muscle soreness), often kicks in 12 to 48 hours after a run. It happens due to small muscle fiber damage, which is part of the growth process.
A little soreness is fine. Sharp or intense pain, however, could be a sign of injury.
Keep Moving (Gently)
It might be tempting to stay on the couch, but gentle movement helps increase blood flow and reduce stiffness.
Try walking, easy cycling, swimming, or light stretching. It helps your muscles recover without adding more stress.
Hydrate and Eat Well
Water supports muscle repair and flushes out waste from your system. Eat meals rich in protein and anti-inflammatory foods like leafy greens, berries, and healthy fats.
Post-run snacks like a banana with peanut butter or a smoothie with protein powder are great options.
Try Foam Rolling
Foam rollers help release tension and knots in your muscles. Roll slowly over sore areas for 1–2 minutes at a time, especially your calves, quads, hamstrings, and glutes.
It may feel uncomfortable at first, but it gets easier with practice.
Get Enough Sleep
Your body recovers and repairs while you sleep. Aim for 7–9 hours per night to give your muscles the downtime they need.
Good sleep is one of the most underrated recovery tools.
Use Heat or Cold (or Both)
Apply ice to reduce inflammation in the first 24 hours if soreness is intense. After that, warm showers, heating pads, or a warm bath with Epsom salts can help relax muscles and improve circulation.
Take a Rest Day if Needed
Rest isn’t quitting — it’s part of training. If your legs are too sore to run, take the day off or swap for an active recovery workout.
Running on sore, tight muscles can lead to injury. Listen to your body.
Final Thoughts
Muscle soreness is part of the process — it means you’re growing stronger. With the right care and a balanced recovery routine, you’ll bounce back quickly and keep making progress.
