For the Newbie Runner: Part 6

Easing Aches, Pains & Chafing

Whether training hard or starting to pursue fitness, our muscles will ache. This is typically a good sign letting us know our body is working hard and is attempting to heal itself. While this healing is taking place, we can aid it along with some simple non-expensive (and some pricier) solutions.


Consuming protein within 30 minutes as a post-workout recovery will help muscles repair. My preference is to drink a liquid protein-rich supplement containing at least 20-30 grams of protein. Many people reach for a powdered whey protein which can be mixed with water. There are many to choose from and the taste usually falls flat. One pre-mix option which tastes pretty good is EAS AdvantEDGE line of low-carb products to either get or stay lean. The dark chocolate is fairly tasty and available at WalMart for $5/4 pack.

On my journey of vegetarian and flexitarian protein options, I really like the Vegetarian Meal Replacement Shake powered by plant-proteins and the Performance Elite products offered by Advocare. The Nighttime Recovery is some insanely great voodoo! HA! If you're interested, message me for more details.

After your workout + protein shake, spend time soaking in a hot bath to ease and prevent some muscle soreness that will find you the next morning. A 20-minute hot bath is awesome when you add 2 cups of Epsom Salt. Somehow, it seeps into your skin and works its magic! Again, WalMart carries this product for about $5. Dr. Teal's Epsom Salt Soaking Solution has really stepped up their game with a great selection of scents and convenient packaging in the bath and first aid section.

Sweat-saturated workout clothing moving across skin or skin-to-skin contact movement can cause friction in sensitive areas. Shield that area of skin with anti-chafing skin protectants which aren't greasy and stay put, such as Body Glide products available in athletic stores for around $7. 

Your skin and muscles are working hard for you! Treat 'em with care!

For more Newbie Running Tips, be sure to check out: 

"For the Newbie Runner: Part 1" 

• Shoes: All Feet are Not Created Equal
• Intervals: A Mile is a Mile
• Running Groups: Never Say Never

"For the Newbie Runner: Part 2"

• Stretching: Impatience can Cause Injury
• Cross-Training: Getting Stronger all Over

"For the Newbie Runner: Part 3"

• Run Unplugged

"For the Newbie Runner: Part 4"

• Walking: Not for the Wussy
• Apps: Help or Hindrance?

"For the Newbie Runner: Part 5"

• Finding Motivation: Local Runs/Walks

For the Newbie Runner: Part 2

In the post "For the Newbie Runner: Part 1," I offered three tips learned since I started running...

1. Shoes: All Feet are Not Created Equal
2. Intervals: A Mile is a Mile
3. Running Groups: Never Say Never

My disclaimer is that I'm still a Newbie Runner, too, and eager to steer you towards success in your new quest. As of this post, I've only run a couple of 5Ks (3.1 miles) and one 10K (6.2 miles). My intimate knowledge of the running race world is extremely limited. But there are many miles logged prior to each of these races which is where I will draw from for tips.

4. Stretching: Impatience Can Cause Injury

With just a 5-minute stretch before bolting down the road, you can reduce your chance for injury. Cold muscles do not want to work. Tight muscles are like a ball of taught rubberbands. Try to immediately engage those cold, tight muscles for high performance and you may end up with severe pains, strains or even bone fractures. After the run, reward those muscles with unrushed stretching. As you hold a pose, relax into that held pose intentionally focusing on specific muscles. It'll hurt so good!

I was involved with a new yoga studio a friend launched, over a year ago. In that 30-day period, I had unlimited access to all classes from gentle (newbie) flow to the crazy Hot 26 where the room is heated to 95 degrees and my elbows sweat puddles! Turns out, being rung out like a sponge and getting all bendy-pretzelly for an hour alleviated some muscle and tendon issues I was experiencing. Now, I do those flexibility and stretching exercises at home in air conditioning!

5. Cross-Training: Getting Stronger All Over

More studies are proving stronger runners are created in the gym. Cross-training such as weights, plyometrics, swimming, etc., help strengthen different muscle groups while the other set recovers. Why does a runner want to cross train?

*Balance those non-running muscles for overall strengthening.
*Reducing the risk for injuries.

I hated running. I felt weak and winded. Ultimately I just quit trying. After participating in Zumba classes 2-4 times a week for about 7 months, I decided to give running one more chance. Oh, and to make it more of a challenge, I opted for a hilly route. Incredibly, I felt strong, as if I had been running for months! Benefiting from the results of cross-training, I'm intentionally active in dance (cardio) fitness and running. Some weeks, I add a resistance band with flexibility stretches. 

Balance your weekly workout and get stronger!

How do you cross-train? What types of stretching and flexibility exercises are you doing to improve your muscle balance?