Dilworth & Dryland = DOMS

If the hill repeats didn't fatigue athletes legs last night, the dryland portion afterwards certainly would have.  Our sponsor, True Outdoors, opened their doors so we had a warm place to hang out and do some strength training after our run.

As training mileage increases, introduce speed work or if you're new to strength training, you will no doubt be pushing farther or harder than you have ever gone before. Additionally,
you may be presenting your body with the associated post workout pain, known  as Delayed Onset of Muscle Soreness (DOMS). Experts say that the pain occurs between 12 to 48 hours after a workout. However, the pain can be reduced and doesn’t have to be a part of your training ritual. 

DOMS is thought to be the microscopic tearing of muscle fiber caused primarily by eccentric muscle contraction during exercise coupled with the increase in muscle temperature. 
The result is muscle soreness, reduced strength and range of motion.

Consider the following methods to alleviate the symptoms:
 

• Time - The pain will go away within a week. Any longer may be a sign of something more serious. If this occurs, consult your physician.
• Perform a short warm up and cool down period.
• Keep moving - Low impact exercises throughout the rest of the day will increase the blood flow to the areas to reduce the soreness and improve healing.
• Perform some easy stretching after exercise.
• Avoid making significant increases in the intensity of your workouts over a short period of time.
• Ice Bath - Hard to think about, especially with the colder weather upon us, but spending 5-15 minutes in a cool bath or even the lake will decrease the swelling. Try it after the run.
• Massage - Give yourself a gentle rub to the affected areas routinely for several minutes throughout the day or make an appointment with a practitioner. 
• Utilize non-steroidal anti-inflammatory medications to decrease soreness.
• Keep on Charging! Continued training will develop your strength and reduce DOMS.

Coach R