It’s very common for runners to experience soreness or stiffness after running. Maybe you’re training for the Mai Dubai City Half Marathon or you’re trying to increase your distance or intensity – it’s normal to feel sore the next day. Delayed onset muscle soreness (DOMS) usually goes away on its own after a few days, but here are a few ways to help speed up the process. 

1. Do Some Light Movement 

Yes, we know it sucks but staying on your couch or bed and not doing anything is the worst thing you can do when you’re sore. This is because activity increases circulation, improving blood flow throughout the body. It’s thought that increased blood flow and nutrients to the muscle speed up the repair process which helps reduce soreness. 

This doesn’t mean you should go back to your regularly scheduled workout programming – we’re talking about gentle activities like going for a slow walk or stretches. Don’t do anything intense since you don’t want to do more damage to your muscle fibers.

2. Try Foam Rolling

Foam rolling is all about the myofascial release which relieves tension in the muscle’s connective tissue. If any of your friends or trainers mention that foam rolling is great for soreness, listen to them. Research found that rolling out your muscles like dough can help reduce delayed onset muscle soreness. It can also improve performance in subsequent workouts. 

Invest in a good foam roller and spend about 10 to 15 minutes with it each day. You can make it part of your warm-up, cool-down and on days that you don’t work out, part of your overall recovery. 

Before we get to the next tip, we would first like to invite you to join the Mai Dubai City Half Marathon on the 30th of October at DIFC. The Mai Dubai City Half Marathon is the most iconic half marathon race in the UAE! The race is open to all ages and runners also have the chance to choose between a 5km race, 10km or 21km race. Register here

3. Switch Up Your Shower Routine 

You’ve probably heard of ice baths before to reduce muscle but we suggest trying hot and cold temperatures instead. An unconventional method of muscle recovery is combining the benefits of both cold and hot therapies into one method. This is called contrast therapy. This works by increasing blood circulation around the injured muscle which can help heal post-workout inflammation faster than traditional cold therapy alone. 

4. Hydrate 

We know this sounds obvious but staying hydrated is an important aspect of muscle recovery. Water keeps the fluids moving through your system which eases inflammation, flushes out waste products and delivers nutrients to your muscles. The trouble is, it can be tricky to know if and when you’re dehydrated. Therefore, we suggest looking at the color of your urine. Medium or dark yellow signals dehydration while pale yellow means you’re hydrated. If you joined the Mai Dubai City Half Marathon, you may have noticed that we provide a lot of water across the route – this is because hydrating is important before, during and after running. 

5. Eat a Balanced Meal 

Eat a well-balanced meal 1 to 2 hours before or after your run. You’ll want to ensure that you get a well-balanced meal in your system. If you plan to run in the morning go with eggs, veggies, whole wheat toast, oatmeal, or yogurt to ensure that you have enough energy. For lunch or dinner, go with salad, sandwich, pasta or anything with high protein and a good balance of carbohydrates. This will provide your body with the final nutrients it needs to top off the recovery process. If you’re training for a half marathon in Dubai, having a balanced meal will be very crucial to be able to have the strength to finish your race. 

Keen to join a race event in Dubai? Here are the best running events in Dubai – go check them out!

Mai Dubai Community Run

The Mai Dubai Community Run previously known as the Skechers Performance Run has just concluded last 26th of March. The event will be held again in November 2022. The Mai Dubai Community Run has 2.5 km, 5km, and 10km races available and it’s a family-friendly event which is great if you want to bring your family with you.

Mai Dubai City Half Marathon 

The Mai Dubai City Half Marathon is one of the most popular running events in Dubai. The next Mai Dubai City Half Marathon will be held on the 30th of October 2022. To get more details about the next Mai Dubai City Half Marathon event, follow us at @promosevensports on Instagram! You can now also register for the Mai Dubai City Half Marathon here. 

Bloomberg Square Mile Relay 

The Bloomberg Square Mile Relay was held in DIFC last 9th of February 2022. The Bloomberg Square Mile Relay is the only corporate race in the world and anyone can enter as a team of 10 for a great team-building activity.

Social Feed

Want to discuss a project? Call us on
+9714 3210008

Use Our Contact Form