We’re home! We made it back after a long day of traveling yesterday, and are all three still catching up on our sleep and happy to be home. But we had a really, really great trip, and saw both sides of the family, celebrated my brother’s wedding, had two Thanksgiving dinners, and caught all the grandmas. We even saw a dusting of snow before heading home Tuesday morning!
I got my 20 miler in Monday morning as planned. Despite whining about 30 degree temperatures, it was actually perfect running weather (as all you northern runners know). What was less perfect was my memory of the back country roads behind my parent’s house.
I attempted an old 13 mile loop that I haven’t done in years, and missed a turn. In the process, I plowed over hill after hill maintaining what is usually an “easy” long run pace (about a 9 minute/mile pace). By the time I turned back, I could tell my quads would be toast, so I took it extra easy on the hilly portions on the way home.
My watch died at mile 15, and I had to call my mom to verify the final turn but I made it home at almost exactly 20 miles, tired but happy.
We took advantage of free babysitting and went out for a movie that evening, but two and a half hours of movie theater sitting post long run was not my smartest idea. Following that with a 7 hour travel day home made for some tight muscles today!
Thankfully, my shins feel great. I think the last time I experienced Delayed Onset Muscle Soreness (DOMS) was after my first marathon, when my sore quads had me hobbling up and down stairs. It’s not that bad this time, but I’ll be running a very easy pace today.
DOMS is general soreness, not the sharp pain of an injury. The soreness is a normal response to extra or unusual exertion, and simply means that there were microscopic tears to muscle fibers that need to heal. Running long in flat Houston is quite different from the roads I was covering, and my muscles let me know it!
TIPS for Dealing with Muscle Soreness
1) Active Recovery or Yoga: Light, easy cross training such as cycling or swimming can help ease muscle soreness and speed recovery. Stretching and simple yoga exercises can help as well.
2) Foam Rolling or Massage: Gentle massage can help increase blood flow to the muscles and encourage recovery. Here’s an article on foam rolling.
3) Wait it out: The soreness will lessen each day. Post marathon, it’s best to rest and wait out any soreness. It’s harder to rest completely in the middle of a training cycle (or when you’re scheduled to teach spin the next day!)
4) Compression: I love my calf sleeves and recovery socks. I could have used compression shorts or tights yesterday!
5) Ice: Although research hasn’t proven with certainty that ice helps reduce soreness, many athletes believe it makes a difference.
6) Anti-Inflammatories: Taking Ibuprofen or an equivalent won’t necessarily speed up the healing process, but it can make you feel better.
7) Embrace the pain: DOMS is part of the adaptive process. It’s almost inevitable for beginners, and happens less often with time, but is always a sign that your body was challenged and doesn’t have to be a bad thing!
You can prevent DOMS altogether by increasing your workouts gradually, warming up before exercising, and avoiding major changes in the type or extent of your exercise.
Have you experienced DOMS? Do you wait it out, or exercise through it?
Also, the Nature Box winner is Melinda… email me with your address!
Oh how I love DOMS. Not because it feels good but because it means I am working hard.
Congrats on your 20 miler. I did 16 glorious miles this weekend. I am looking forward to my 20, but less is more right? 
Robin recently posted..Busy Runner + ShowerPill Review
Yes, I do like knowing I worked hard! I don’t like missing a run because my quads aren’t recovered yet.
Awesome job on your 16!
20 miles!?! You inspire me to run ….think i’ll start with 3 today.
Lindsay’s List recently posted..one word wednesday
Marathoners are crazy, aren’t they?! I was surprised my parents hardly batted an eye when I explained my plan… I guess they’re used to me by now.
Laura recently posted..7 Tips for Muscle Soreness and a 20 miler done
Well done on managing to make your run a perfect 20! That could have been one of those 3 hour tours gone wrong!
Great tips for DOMS. I love to throw on my compression socks post long run. I really think it helps.
misszippy recently posted..Looks can be deceiving
My quads could use some compression! They’re not ready to run yet… I’m hoping tomorrow I’m back on track. I’m surprised how much those hills beat them up!
Laura recently posted..7 Tips for Muscle Soreness and a 20 miler done
When I was training for my first half marathon I ran 12 miles, then immediately drove to the airport and hopped on a plane to Taiwan (to visit my sister). BAD IDEA!
When I got there I was tired, dehydrated and my legs were swollen (which never happens to me). You can add that to the list of what NOT to do
Amanda K. recently posted..First Annual Krieger Klassic 5k
Definitely a bad idea! I made sure to do my run the day before our flight, but wasn’t expecting to have sore quads. The long travel day did not help anything…
Laura recently posted..7 Tips for Muscle Soreness and a 20 miler done
Congrats on the first 20 miler!! That’s awesome!!
Great tips for DOMS – I made the mistake two years ago of attempting a run when I had extremely sore and achy calves. I felt okay during the run but had a hard time even walking for days. Lesson learned. LOL.
Michele @ Nycrunningmama recently posted..Yurbuds Inspire for Women Review
Thanks, Michele! Feels good to have the first one down… yes, I was tempted to run today, but my quads are not there yet. Hopefully tomorrow!
Laura recently posted..7 Tips for Muscle Soreness and a 20 miler done
Go you! Nice job on that 20 miler. And I always whine about the cold until I get my rear out there and moving then it’s not so bad. It’s just that initial mile or so of warming up. OH yes, I know all about DOMS especially from lifting weights. The worst is to run then go in and do legs. I am loving my compression socks or calf sleeves after any run distance. They really seem to make so much of a difference. I also like Epsom salt baths too.
Heather (Where’s the Beach) recently posted..Sniffles and Workouts on Way to Go Wednesday
I think I need to push myself more with weights, I haven’t been sore very often. I like feeling that the workout was effective- but not when I still can’t run two days later!
Laura recently posted..7 Tips for Muscle Soreness and a 20 miler done
Great tips Laura, you’re kicking butt thanks for motivating me!
Kat recently posted..Kickin’ it old school
I adore DOMS. Seriously the day after a soccer game if Im unable to walk, can barely sneeze without crying and have sore muscles from my ears to my toes, then I know I’ve had a good game!! I love to take it easy the next day, but DEFINITELY need to walk. It feels good to get my legs moving. I also do some light stretching and foam rolling!
I love that attitude! You’re right- it’s a great way to know you pushed yourself and worked hard!
Laura recently posted..7 Tips for Muscle Soreness and a 20 miler done
Great job on the 20 mile run and thanks for sharing those tips!
Suzanne recently posted..Thanksgiving & HBBC Week 1
Great job!!! Yes 30 degrees is perfect!!! I love the tips…just like I love sore legs because they mean I’m running!!!
Fancy Nancy recently posted..Wish List Wednesday
Oh the adventures of the long run in new places! Can be fun but also a little frustrating. Glad you got through it and safely found your way home! I have a tendency to get sore after most new things (or hard efforts). My body just has a knack for it…I usually take one day completely off then try to do some easy non-impact exercise, but mostly I think I just have to wait it out until my muscles can recover!
Corey recently posted..A Follow-Up Post…
I haven’t been sore like this is sooo long. I think I’m ready to run today… I’m waiting until the evening to be sure!
Laura recently posted..7 Tips for Muscle Soreness and a 20 miler done
I need to get compression socks, xmas gift for sure
Alex @ therunwithin recently posted..This all was only wishful thinking
Nice run! Is it weird that I actually like DOMS? Not the really bad kind where you kind of fall onto the toilet rather than sit but the kind that makes you feel like you actually did something more strenuous!
Compression socks and legs up the wall for about 10 minutes makes me feel good post long run!
Angela @ Happy Fit Mama recently posted..Kale Protein Smoothie & Chocolate Peppermint Balls
Yay!! So glad that your 20 miler went well and that your shins feel good. That picture of L is adorable!! I hate DOMS. I really do and understand that I have to embrace the pain. I’m just a bit grumpy while I do embrace the pain. Foam rolling has been a huge relief for me + advil. I just bought a pair of compression socks and I’m kind of ridiculously excited about them.
Christine @ Love, Life, Surf recently posted..What everyone should know about lap swimming etiquette
Glad you made it home safely! And congrats on the great 20 miler.
I don’t get DOMS too often, but I am a believer in active recovery and compression. Great post!
Erin recently posted..New stuff
Nice job!!! It;s been soooo long since I’ve run more than a half I forget the aches that come with 20 miles! Fabulous tips!!!
Jess @ Blonde Ponytail recently posted..Holiday Gift Guide for Athletes
oh man, i’m dying just reading foam roller. It’s so good yet so painful. Love your tips!
lindsay recently posted..Blank Wednesday
This is timely advice for me! I’m packing my foam roller and compression socks and shorts for after the race.
Terzah recently posted..One Week to Go
I’m so excited for you… just a few more days!
Laura recently posted..7 Tips for Muscle Soreness and a 20 miler done
thank you so much for this post!! I really needed to read this today! I don’t usually get sore but after my half 10 days ago I was super sore and really struggled through last week and this weekend with running, add to that my marathon is in less than 2 weeks and I was freaking out! Thanks for the tips!
Lauren @ The Unlikely Runners recently posted..The One About The Turkey Trot {2012}
How are you feeling by now? I definitely err on the side of extra rest to make sure you’re ready for the marathon!
Laura recently posted..7 Tips for Muscle Soreness and a 20 miler done
I like to do some easy active recovery like a walk. The less I move the more I hurt!
Courtney @ Journey of a Dreamer recently posted..Homemade Pumpkin Chai Latte {WIAW}
That is so true… both the movie Monday night and the all day travel on Tuesday put my legs in much worse shape than they would have had to be in!
Laura recently posted..7 Tips for Muscle Soreness and a 20 miler done
Great tips! My compression sleeves have been great – I’m not as sore as I usually am. I need to get back to a religious foam roll routine, I’ve been slacking lately
Lindsay @ Live. Love. Nutrition. recently posted..Unexpected Snow Storm
Fantastic job! More impressive is that you can run hills at such a solid pace. I can totally relate, because I was running at 25-30 deg F temperature for my 20 miler Saturday (by the way, it was 11am when I started the run!). The altitude, the slushy snow, and small hills added to my workout. Needless to say, I was very happy when the run was over. However, there is a certain calmness about running in the wintry scene.
Suffice to say, I am looking forward to running in my 60 deg F Houston weather soon.
I was very happy when my workout was over, too! I’m still not sure my legs are up for speed work, but I think I’ll try to catch the Bon group tonight since I am finally free! Are you back yet?
Laura recently posted..7 Tips for Muscle Soreness and a 20 miler done
Welcome home!! Glad you had a great holiday with your family. Congrats on your 20 miler. I think marathon training is worth it’s own congratulations.
I do experience DOMS after almost every BBB strength workout. I love DOMS as long as it only lasts a day and doesn’t hurt with every move I make. It’s getting better and shorter lived each workout, so I know I’m getting stronger. Foam rolling is my favorite line of defense.
Carrie@familyfitnessfood.com recently posted..Be Myself
I agree- the DOMS that lasts a day is a good feeling. I’m going on day 3 but think I’m finally ready to get out and run this evening!
Laura recently posted..7 Tips for Muscle Soreness and a 20 miler done
Great job with the 20-miler! And glad you had such a nice trip : )
Michelle recently posted..Philly Marathon Weekend
Sounds like an awesome wkd and great work on the 20 miler… Of course I had to convert it to Kms to realise just how impressive that was (we metric using Aussies!). I hardly get DOMS because my training is much of the same but it is kind of nice sometimes to know you have “shocked” your body in some way :=)
Jenelle @ mummylovestorun recently posted..So much more than running : Nutrition
Wow 20 miler on a Monday. You inspire me. I was happy to get 2 miles in.
Way to plow thru 20 hilly miles! Looks like a super fun, action-packed weekend. I swear by eating pineapple to expedite recovery. The fruit enzymes reduce inflammation, easing DOMS.
Marcia recently posted..Speedloss Detox Day 2
I agree- 30′s is perfect long run weather! Great job getting your 20 miler in while out of town. Very impressive! I am guilty of constantly “forgetting” to do the correct things to help avoid DOMS. I never remember to stretch or roll my muscles after a race. I usually can only think of eating
.
Thanks for the tips. I finally dragged my butt back to the gym after a long absence this week and I am SORE! But, I agree that it is a good thing. At least I worked hard enough for some muscle soreness!
Joann @ Woman in Real Life recently posted..Apple Crisp With A Twist
Nice job running in the snow. I don’t mind doing it as long as my feet don’t get too wet! I try to walk a lot after my long runs; that really helps to avoid soreness for me!
Travel Spot recently posted..I am a Beast
[...] 7 Tips for Muscle Soreness and a 20 miler done [...]
Im not sure what doms means..but im gonna take a guess that it has something to do with the pain after workouts…lol. if so then yes..and ive been pushing myself to work through it…ive literally..just begun learning how to run…and one thing ive had a problem with is…above my ankle…not on it..but above it..down my leg starts to hurt when I really get going. Im not sure about norm pains and not so normal pains…and I know my calves feeling tight is norm? But how do you tell for a beginner…what pains you should push through and which you should take more caution with? Im just afraid of messing something up and not being able to continue.
Hi Heather! Glad you found me.
Yes, DOMS is delayed onset muscle soreness. A little bit of soreness is normal when you’re starting, but if it sticks around a few days, you should back off until it’s gone. It can be very hard to tell the difference between normal aches/pains and something worth paying attention to, especially when you first start running. Tight calves when you begin is very common. If something hurts while you’re running, you probably want to back off a little on distance and/or duration of the run until it clears up. Our muscles/tendons adapt much more slowly to running than our cardiovascular system. Feel free to email me anytime if you have more questions, or want more specifics. 
Laura recently posted..Why I Run: No Excuses
Thanks a ton!
I will slow down on the speed and mileage and try an alternative for a bit!