Running aches and pains

Aching muscles after running
Even if you’re relatively fit, you will probably experience aching muscles when you begin to run. Runners usually get sore muscles and blisters because:

• They are not used to exercising regularly and strenuously
• They are over-exercised
• They are used to a different type of exercise

Running soreness starts because of tiny tears in the body's muscle fibres. The body’s defence mechanism kicks in, white cells come to the rescue and fluid moves to spaces it normally doesn’t occupy, causing swelling.

The swelling nudges the nerve endings, causing soreness and partially immobilising them. This swelling and soreness often peaks 48 hours after running exercise which is one reason why your muscles hurt more the second day after a run.

Blisters through running
Blisters are caused through a rubbing against the skin, causing fluid to form beneath it. The more friction continues, the more fluid forms, causing pressure and pain to your running. Eventually the blister may burst exposing raw skin and yet more pain.

New runners usually get blisters because their feet are not toughened or because their running shoes are new and therefore haven’t been broken in. Here are some tips for new runners on taking care of blisters:

• Ensure feet are dry so they don’t move around the running shoe.
• Wear insoles in running shoes for a smoother fit and use acrylic or polyester running socks rather than cotton or wool ones.
• Take time and care when choosing running shoes. Running shoes that are too tight may cramp your feet and too loose can cause your feet to slide.