We know that some of you are experiencing a bit of muscle soreness with the exercise that you have introduced/re-introduced to your life. While there are so many benefits of exercise, this soreness can make it hard to motivate yourself to get out the door so this week we thought we'd give you some tips that will help to relief the muscle soreness.   
 

• Post Session Stretch:
  When your muscles are warm they benefit from some gentle stretching to help improve flexibility and release any tension you may be holding. During the weekday sessions our coaches take you through a gentle stretch - but if you have to leave early or need a reminder for the Saturday sessions: Click here to view key stretches to do post run.
   

• Yoga: 
  If you can get to a stretch class like Yoga or Body Balance you'll find your body will thank you for it. There are also some fantastic yoga sequences designed specifically for runners on the Runners World website. They are free to download, so put them on your laptop or iPad and get stretching - they are brilliant: Click here
   

• Sports Massage
  Ok, it may not be the most relaxing experience but getting a sports massage will definitely be something your body thanks you for. So what does a sports massage do?
  
  Our muscles produce lactic acid in quantities larger than they can shift so some lactic acid remains in the muscle; especially if you don’t stretch and cool down properly.  In the short term, lactic acid in your muscles will cause them to ache, feel sore and underperform. In the longer term, the lactic acid can get stuck in the muscle and form crystals which massage therapists refer to as knots. The knots then get more waste stuck to them and get larger ….. and so it goes on.
  
  The sports massage therapist works to drain the muscles and get the waste and lactic acid cleared out. This removal of waste significantly speeds up the recovery of the muscles.
   

• Legs up the wall: This is a trick many experienced athletes use. After stretching lie down on floor with your legs up against the wall. It's like your body is in an 'L' shape. This is a great way to get the blood flow flushing out the fatigue. 
   

• Drop off the intensity: Muscle soreness can make it harder to get out the door but we still want to keep you training. One way to reduce the soreness is to decrease the intensity during your sessions for a period until the soreness starts to subside. 

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Muscle soreness is a part of the journey but by including the tips above you'll be able to reduce it and at the same time you should feel good knowing that this soreness is a sign that you are growing your body.

Remember if you feel pain - you need to get the advice of a medical professional such as a physio. If you are unsure, have a chat to one of our coaches and they can point you in the right direction.