6 Tips for Relieving Sore Legs After Running

Stretch After You Run

After your runs, especially challenging runs or races, perform 10 minutes of static stretching. Focus on the quadriceps, hamstrings, calves, and hips.

Ice, Ice, Baby

Many professional runners use ice baths, or a dip in a cold plunge tub, to help sore legs after running. Even swimming in cold water can help speed up your recovery. If you can't tolerate an ice bath, use ice packs on sore areas. Just don't overdo it—you don't need to ice any body parts for more than 10 to 15 minutes at a time. You may also want to alternate between using forms of cold and hot therapy, such as a heated blanket.

Replenish Carbs and Protein

After running, especially a long run, you want to replenish energy as quickly as possible. Studies have shown that muscles are most receptive to rebuilding glycogen (stored glucose) stores within the hours after exercise. If you eat soon after your workout, you can minimize muscle stiffness and soreness.

A good rule of thumb for post-run food is a ratio of 1 gram of protein to 3 grams of carbs. Nutrition bars, such as Clif bars, KIND bars, and Power bars are convenient, healthy options. Look for bars with a 3:1 ratio of carbs to protein. Other examples of quick nutrient replacements are a bagel with peanut butter, a protein shake, a banana and yogurt, and a fruit and yogurt smoothie.

If you feel like you can't stomach solid food immediately after a run, try drinking chocolate milk. It provides protein, carbohydrates, and B vitamins, making it a great recovery drink to help with sore legs after running.

Keep Moving

Don't take off from exercise completely if you're feeling sore—that may actually make your recovery longer. Sitting for long periods can especially lead to more leg stiffness and discomfort. Active recovery works best, so try for a brisk walk or easy bike ride to get your blood flowing.

Warm Up Before You Run

Always do a 5- to 10-minute warmup before your run or workout. If you're trying to run after experiencing soreness, do your warmup followed by dynamic stretches if your muscles still feel sore.

Ease into your run. You may feel tightness when you start running but it should dissipate. If your leg soreness doesn't improve or gets worse as you run, stop and do cross-training instead (assuming it's pain-free).

Practice Yoga

Yoga is a safe and relaxing activity to do the day after a challenging workout or race. Keep it on the light side. You can work yourself through several poses but don't do a long, intense yoga class.

Try Massage

Research shows that massage can help ease DOMS, so book a sports massage. If you don't have the time or money for a professional massage, invest in a massage gun or gently massage with your hands or a massage tool such as a vibrating foam roller. Alternatively, you can also try using a massage chair.

Don't Ignore Lingering Pain

If your pain lasts longer than seven days or gets worse, check in with your healthcare professional. You may have an injury that requires physical therapy or other treatment.