Hello runner friends!
Welcome back to the Bass Pro Fitness Series
MIDWEEK M😊TIVATI😊N blog!
Now let's get started by talking about the Dogwood Canyon Trail Runs that took place this last weekend. If you were there, then you know that it was a lot of fun! But you also know (especially if you participated in the Dogwood Challenge and ran both days) that running all those hills would leave you with a very high chance of experiencing DOMS or Delayed Onset of Muscle Soreness this week. I don't know about you but, as I'm writing this (on Tuesday afternoon), I'm still experiencing pain in my quads from completing the 50k/15k challenge. With that being said, this is a great time to talk about what DOMS is, what causes it, how long it might last, and whether there's anything that can be done to speed up the healing process.
So without further ado, check out these answers to your most pressing questions:
What is DOMS?
It’s a term used for the stiffness and discomfort you experience sometime after completing exercise; it’s generally felt between 24 and 72 hours after the offending session.When we exercise, we create micro-trauma in our muscles. This might sound like something to avoid, but it’s actually a necessary part of training. Also known as myofibril tearing, this micro-level damage triggers your body to go into repair mode using its natural inflammatory response. With adequate recovery, this helps you to become stronger.
DOMS is likely to occur when you introduce something new to your training regime or push beyond your current training limits. This is because you had run further and at a higher intensity on race day than you had in your months of training. And face it, unless you live near extreme terrain like Dogwood, like me you most likely couldn’t train for the Lampe hills to the degree necessary to come out unscathed.
What causes DOMS?
High-intensity exercise can cause tiny, microscopic tears in your muscle fibers. Your body responds to this damage by increasing inflammation, which may lead to a delayed onset of soreness in the muscles.
Pretty much any high-intensity exercise can cause DOMS, but one kind in particular, known as eccentric exercise, often triggers it. Eccentric exercises cause you to tense a muscle at the same time you lengthen it.
For example, the controlled, downward motion as you straighten your forearm after a biceps curl is an eccentric movement. The way your quads tense up when running downhill is also an eccentric movement. With all those downhills at Dogwood, it's no wonder a lot of runners earned the burn!
It was once thought that a buildup of exercise-induced lactic acid was to blame for DOMS, but this common misconception has been debunked. Acute muscle soreness is due to lactic acid buildup. DOMS, on the other hand, is not related to lactic acid buildup; it’s due to microscopic tears and muscle damage. So make sure you have your nonsense radar turned on when it comes to products or training methods that say they can reduce DOMS.
High-intensity exercise can cause tiny, microscopic tears in your muscle fibers. Your body responds to this damage by increasing inflammation, which may lead to a delayed onset of soreness in the muscles.
Pretty much any high-intensity exercise can cause DOMS, but one kind in particular, known as eccentric exercise, often triggers it. Eccentric exercises cause you to tense a muscle at the same time you lengthen it.
For example, the controlled, downward motion as you straighten your forearm after a biceps curl is an eccentric movement. The way your quads tense up when running downhill is also an eccentric movement. With all those downhills at Dogwood, it's no wonder a lot of runners earned the burn!
It was once thought that a buildup of exercise-induced lactic acid was to blame for DOMS, but this common misconception has been debunked. Acute muscle soreness is due to lactic acid buildup. DOMS, on the other hand, is not related to lactic acid buildup; it’s due to microscopic tears and muscle damage. So make sure you have your nonsense radar turned on when it comes to products or training methods that say they can reduce DOMS.
How to recognize DOMS
DOMS symptoms typically occur 12 to 24 hours after a workout and the pain tends to peak about one to three days after your workout, and then should ease up after that.
Symptoms of DOMS to watch out for may include:
- pain when stretching muscles, leading them to become contracted and tight
- muscles that feel tender to the touch
- reduced range of motion due to pain and stiffness when moving
- swelling in the affected muscles
- muscle fatigue
- short-term loss of muscle strength
What to do about DOMS
Active recovery: Just stopping might not be the best option. However, expecting to get out of the door and run another fast or steady run while experiencing DOMS is not likely to end well (trust me, I speak from experience.) Consider a gentle walk, an easy (note the words gentle and easy) spin on a bike or a swim as an impact-free way to increase your blood flow.
Rest and recover: If you're very sore, rest. Ultimately, the effects of DOMS are short-lived. Focus on getting good nutrition and sleep. And don't worry: you won't lose fitness if you need to stop training for two or three days.
Ride it out: You will see a great many suggestions for ways to reduce the pain of DOMS, from ice baths to ibuprofen. Most experts will tell you to steer clear of these options unless you've been advised otherwise by a medical professional. An inflammation cycle is important; it's part of how you get stronger, so using aids intended to reduce this might actually have a negative impact on your body.
Active recovery: Just stopping might not be the best option. However, expecting to get out of the door and run another fast or steady run while experiencing DOMS is not likely to end well (trust me, I speak from experience.) Consider a gentle walk, an easy (note the words gentle and easy) spin on a bike or a swim as an impact-free way to increase your blood flow.
Rest and recover: If you're very sore, rest. Ultimately, the effects of DOMS are short-lived. Focus on getting good nutrition and sleep. And don't worry: you won't lose fitness if you need to stop training for two or three days.
Ride it out: You will see a great many suggestions for ways to reduce the pain of DOMS, from ice baths to ibuprofen. Most experts will tell you to steer clear of these options unless you've been advised otherwise by a medical professional. An inflammation cycle is important; it's part of how you get stronger, so using aids intended to reduce this might actually have a negative impact on your body.
DOMS rarely requires a trip to the doctor. But the American Council on Sports Medicine recommends you see a doctor or nurse practitioner if the pain from DOMS stops you from doing your normal daily activities.
You should also seek medical attention right away if:
- your DOMS lasts longer than 7 days
- your urine becomes abnormally dark
- you have severe swelling in your arms and legs
The takeaway
If you’re experiencing DOMS like a lot of other Dogwood runners right now, use self-care measures to help lessen the discomfort while your body heals and, most of all, be patient. Take it easy on yourself and you should be back to running in a few days.
Also, with time, DOMS should start to happen less often as your body gets used to the workouts you put it through.
*On a side note, no matter what I've done, I have never walked away from the Dogwood Canyon 50k, much less the challenge, without experiencing varying degrees of DOMS and it's never made me say, "I'm never doing that again." Sometimes DOMS is worth it.
So there you have it friends. The 2024 Bass Pro Fitness Series of events has come to an end, as will any DOMS you might be experiencing. But the memories of another Dogwood Canyon weekend will last forever! I don't know about you but I'm already anticipating next year’s race and I hope you are too. Happy Running!
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