How To Minimize Or Get Rid Of Post Run Soreness

RB91: How To Minimize Or Get Rid Of Post Run Soreness

How to get rid of post run soreness

If you get sore after your runs, then this episode is for you. We discuss how to minimize post run soreness using a variety of techniques. We look into things like stretching, nutritional supplements, ice baths, foam rolling, massage and more. All this and more coming up on today’s show.

How To Minimize Post Run Soreness

In this episode, we discuss how to minimize post run soreness using several techniques. We also discuss a few products that you can use to help relive general muscle soreness like DOMS (Delayed Onset Muscle Soreness) with the hopes it will help speed your recovery and take the edge off any muscle soreness you may have.

  1. We discuss the difference between normal soreness as a result of a good workout and soreness that could be an early sign of injury.   Pain that lasts several days or always comes back to the same area, or pain that changes your running form, is often pain that is sign of an injury or impending injury.  Listen in, on the difference between the two.
  2. We discuss static vs dynamic stretching.  Often post run soreness is the result of inflammation caused by microscopic tears in the muscle tissue (the good kind) and is not muscular tightness. We discuss warm up and stretching.
  3. We discuss avoiding NSAIDs (anti-inflammatories) when possible and instead looking at natural remedies like tumeric, essential oils, and ice baths.
  4. We discuss ice baths, cold swimming pools, or just cold water in general for addressing post run soreness.
  5. We discuss several products that we use and can recommend that helps mostly with prevention.  This includes foam rollers, The Stick, etc.
  6. We talk about sports massage and our experience using it both in a preventative manner as well as post race to reduce soreness.
  7. We didn’t mention it specifically on the podcast but doing super easy, recovery runs/walks a day or two after a race or hard run, does wonders to help speed up recovery.
  8. Drinking more water.  Water is extremely important in recovery.  It helps re-hydrate the body as well as flush out toxins emitted during a hard workout or sports massage session.
  9. BCAAs (branched chain amino acids)  can help with post run soreness, but I personally have not used them.  Here is an article that gives a good overview of what they are and how they may help.

Recommended Products That Help Relieve Post Run Soreness:

I own every single one of these items (except tumeric and the essential oils that we mentioned on the show).  A few of these were mentioned on the podcast but I figured I would put the ones in that we did not mention, but recommend.

The Stick
The stick is useful for self-massage post run to help loosen muscles and relieve trigger points. It works by holding onto the stick by both hands and rolling it up and down your calf muscles, hamstrings, quads, or along the IT Band.  Use it on yourself, or find someone who can use it on you.

TriggerPoint Grid Foam Roller
This foam roller is the one I use.  It is only 13″ in length so it works well with most foam rolling exercises.  I also own the larger foam roller, below for when I foam roll my back since it is a little wider.

TriggerPoint Foam Massage Ball
This massage ball is great for rolling areas like the bottom of your feet or alongside your Achilles.  It helps get areas that a larger foam roller can’t.  It is great for helping loosed the fascia for Plantar Fasciitis relief.  I took mine to work and used it while working as I rolled the ball under my foot.  If you have a tennis ball, baseball, lacrosse ball, these can be used as well.


LuxFit Foam Roller
This is a larger foam roller that I use for my back, or if I have taken some time off from foam rolling and want to ease back into it. Sometimes the knobby foam rollers can be a little more painful when starting out vs. the smooth surface ones.  Make sure you get the 36″ one unless you specifically want a smaller size.

Adjustable Slant Board
This is my favorite stretching tool.  I use this to help prevent Achilles and Plantar Fasciitis issues.  I use it before bed, and again first thing when I wake up every morning. Besides my running shoes, it is my go to piece of equipment for injury prevention.

Tumeric Capsules:

Tumeric is a natural anti-inflammatory, and anti-oxidant. When taken regularly it may help reduce inflammation which will help with post run soreness. You can consume it in capsule form, or purchase Tumeric powder to add to your smoothies, or sprinkle on some Greek yogurt or other food like oatmeal. When taking Tumeric, always take it according to the dosage suggestions.

Essential Oils:
A 2010 study along with several runners we know who swear by it,  claims that rubbing essential oils into your sore muscles helps with inflammation. While I have not personally used essential oils, it may be worth trying.  Since I have not used them, I can’t personally recommend a brand or product.

  • thyme
  • clove
  • rose
  • eucalyptus
  • fennel
  • bergamot


Thanks and Happy Running!

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Steve is the founder and head running coach of Steve is host of the RunBuzz podcast and founder of PaceBuilders, a complete online training program for runners. Steve is a RRCA / USA Track and Field Certified Running Coach and resides in Lewis Center, Ohio.