stretching! Then stretch some more. Stetch a little with cold muscle, run a warm-up, then stretch for about 10-20 mins. I find that I need to warm-up for a 5K with another 5K...then stretch for 10 mins or so...then I'm ready to race.
Also some supplements for joints. Muscle will ache for a few days, so run with achey muscles... just run slower or more comfortable. You should also cycle your shoes, ie, don't use the same pair 2 days in a row. Start with trainers, run in trainers... train in trainers... you should have about 3-4 pairs of trainers and only one pair of racers for selected distances, ie: one racer for 5K- 20K distance, one pair for 20K- marathon distances. Use your trainers for longer distances.
Does this make sense?
If you find that muscle soreness persists, I would recommend an ice bath for your legs right after a run for about 10-20 mins. I've done it once and it is so cold it hurts, but the pain goes away and your legs feel better quicker. I did this after doing Boston marathon 6 days after doing an IM event. I could barely walk, but once I iced my legs, I recovered very quickly and 3days later I was already out running long.
but everyone is different.... ;-)
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