Does Running Help With Soreness

As a dedicated runner, I’ve often pondered the relationship between running and muscle soreness. It’s a topic that many of us keen runners have encountered during our journey. Does running actually aid in alleviating soreness, or does it exacerbate it? Let’s delve into this intriguing subject and explore the effects of running on muscle soreness.

Understanding Soreness

Before addressing the impact of running on soreness, it’s essential to comprehend the nature of muscle soreness. Delayed onset muscle soreness (DOMS) usually occurs after engaging in intense physical activity or incorporating new exercises into a workout routine. It typically peaks 24 to 72 hours post-exercise and can lead to discomfort and limited mobility.

The Benefits of Running

Running is renowned for its multitude of benefits, ranging from cardiovascular health to mental well-being. When it comes to soreness, moderate-intensity running can enhance blood circulation and promote the delivery of essential nutrients to fatigued muscles. Additionally, the repetitive motion of running can aid in loosening tight muscles, potentially mitigating stiffness and soreness.

Running as Active Recovery

Engaging in a light run or jog following an intense workout session, commonly known as active recovery, has been embraced by numerous athletes. This concept suggests that low-intensity exercise helps in flushing out metabolic waste products and facilitating the repair and recovery of muscles. Consequently, incorporating a gentle run into your routine might assist in reducing soreness and enhancing overall recovery.

Precautions and Considerations

While running can potentially alleviate muscle soreness, it’s crucial to approach this approach with caution. Pushing through severe soreness to run might exacerbate the issue and lead to injuries. It’s imperative to listen to your body and allow for adequate rest when needed. Additionally, incorporating stretching, proper hydration, and adequate nutrition are pivotal in preventing and managing soreness.

My Personal Experience

From my own experiences, I’ve found that incorporating moderate runs into my routine has indeed helped alleviate muscle soreness. The increased blood flow and gentle movement seem to expedite the recovery process, allowing me to bounce back quicker after intense workouts. However, it’s important to find the balance and not push too hard when soreness is severe.


In conclusion, while running can be beneficial in managing muscle soreness, it’s crucial to approach it sensibly. Incorporating light runs as active recovery and being mindful of your body’s signals can potentially aid in alleviating soreness. Nevertheless, it’s essential to prioritize rest and recovery when needed. Ultimately, the relationship between running and soreness is highly individual, and finding what works best for your body is key.