Here's a few that I use. I used these for muscle soreness relating to soccer and surfing. But, they seem to be transferring over o.k. to running.
The first, and the most obvious one, is ice and tons of it. I ice my knees, calves, and feet down for 30 minutes after every run whether they need it or not. It makes you stiff at night. but, it helps you heal faster. In my view, the more anal retentive you can be about ice, the better your muscles and joints will be.
The second is self-massage (no, not that kind of self-massage). I mean working over your running muscles on your own. I rub my calves down pretty good every night. It's by no means enjoyable in the way a regular massage is, but I think it helps.
The third is taking a hot shower before I run. Yep, before. It's just like throwing a heat pad on a sore part of your body, except you get the whole damn thing. I find that I'm tons looser and in much less pain if I do this before a run.
Finally, if I'm having more muscle soreness than usual, I make sure I'm getting in enough protein. I might even try to eat some extra in order to aid the rebuilding.
I hope these help, although I think my suggestions may just reveal that I have a Ph.D in the obvious.
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