Tag Archives: Cold Water

How To Reduce Muscle Pain and Soreness After Running

There are many home therapies that you can do to reduce muscle pain and soreness after running.

Home Therapy to Reduce Muscle Pain & Soreness

Some of these home therapies for reducing muscle pain and soreness are icing, massaging, stretching and giving your body a complete rest.

Assuming you have not suffered a serious tear, the muscle soreness and pain from running is caused by accumulation of lactic acid. There is some evidence that deeping your lower body (from waist downwards) in cold water helps in flushing out the lactic acid.

Healthy Fats For Runners

Most articles I have read on fat intake claim that at least 20-35 percent of a runner’s diet should come from healthy fats.

During running, muscles rely on fats for energy after the all the carbs have been depleted. The difference between the elite runners and the casual runners is elite runners are good at utilising their fat stores as energy source.

When it comes to fats, their are good fats and bad fats.

Examples of Bad fats for runners

Saturated fats are bad fats, they are fats mainly found in animal products such as meat, dairy, eggs and seafood, which have been shown to contribute to health problems.

Example of good fats for runners

Cold-water fatty fish, canola and soybean oil, walnuts, flaxseeds and tofu are good sources of omega-3 fats, which have been linked to disease prevention.

Amounts of fats to consume

Remember at least 20-35 percent of a runner’s diet should come from healthy fats.

Sports drink recipe from “Nancy Clark’s Sports Nutrition Guidebook”

Sports nutrition is necessary for healthy athlete development. Nancy Clark has written a guidebook “Sports Nutrition Guide book” I found this sports drink recipe inside.

1/4 cup sugar
1/4 teaspoon salt
1/4 cup orange juice
1/4 cup hot water
2 tablespoons lemon juice
3 1/2 cups cold water

In a quart pitcher, dissolve the sugar and salt in the hot water. Add the remaining ingredients and the cold water. The drink contains about 50 calories and 110 mg of sodium per 8 ounces, approximately the same as for most sports drinks.