How to prevent sore muscles after a day of running

Sore muscles are a common problem after a day of running. In order to minimize or prevent discomfort, targeted measures during and after the race are crucial. A well-planned recovery approach takes the strain off the muscles and shortens the recovery time.

Athletes should be well prepared before the race. Gradual training that is tailored to the demands of the race is essential. A controlled pace and listening to your own body help to avoid overloading.

After the race, it is important to run out gently and stretch lightly to loosen up the muscles and promote blood circulation. Adequate fluid intake, especially water or isotonic drinks, compensates for fluid loss and supplies the muscles with electrolytes. A protein-rich diet with foods such as yogurt, quark and nuts supports muscle repair.

Relaxation techniques such as yoga or swimming promote flexibility and help to relieve tension. Cold applications such as ice packs can relieve inflammation and pain, while warm-up and cool-down phases prevent injuries.

It is important to pay attention to the body's signals and allow sufficient recovery time in the event of pain. With these measures, athletes can prevent muscle soreness and recover more quickly to prepare for upcoming challenges.

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