Ow the pain !

wazza99

As a flat runner of around 40-50 miles a week thought it would be fun to go run up Pen-y-ghent in the Yorkshire dales :-) run went fine itself as far as my 1st fell run but Jesus do my legs hurt 2 days on !! can hardly walk downstairs. So any tips to ease the pain or prevent it occurring next time ? clearly not a true injury just muscle shock i guess :-)

wazza99

seems its called DOMS !

Manxman_in_exile

Correct - Delayed onset muscle soreness. Quite common for it to last two or three days.


If you are just used to running on the flat then you may need to strengthen your legs if you are starting fell running. Remember it's more strenuous going downhill than it is going uphill. In fact running downhill is one of the best and most specific ways of strengthening your legs.


Re DOMS - try to ensure you get some carbs and protein inside you within 30 mins or so of finishing. (Bananas are your carb friend). Also hydrate afterwards

parking_question_chap

I do a bit of fell running when I go to certain places around the country. What works for me is sitting in a cold bath for 10-15 minutes after then run, then taking a normal shower.

Manxman_in_exile

parking_question_chap wrote: »

I do a bit of fell running when I go to certain places around the country. What works for me is sitting in a cold bath for 10-15 minutes after then run, then taking a normal shower.

I've tried that as well and it seems to work.

RichardD1970

A lot of the runners on a facebook group I'm in recommend epsom salts. Never tried it myself as I don't have a bath.

Manxman_in_exile

RichardD1970 wrote: »

A lot of the runners on a facebook group I'm in recommend epsom salts. Never tried it myself as I don't have a bath.

My God - I thought you were going to suggest drinking it until I read the second sentence! It's laxative qualities may make you run faster...


Wikipedia agrees that is used by athletes in baths as a recovery aid. I did not know that.


PS - You ought to have a bath at least once a week :rotfl:

Adly812

First of all. Good Work you legend. Only thing for Doms is to train through and over it,.. so go for another run and train through it.
Haha
but if you must.. hydration, warm packs on the muscles to soothe them. Epsom bath, massage , stretch , stretch stretch... and walk/keep mobile. Don’t seize up, it just gets worse if you don’t mobilise

wazza99

Thanks for all the tips, just as an update did Whernside weekend after and although the route is longer (around 9 miles) from the via duct and back, felt much better this week, would have done Ingleboro this weekend but did Abbey Dash instead !

Like someone said its just a system shock and more you do it easier it gets, btw thoroughly recommend doing the 3 for something different if your a runner, i have had a really good time so far so different to road. Finish up with a ham sandwich and a cream, scone and a pot of tea in Horton :-)

dont_use_vistaprint

Wow you run 40-50 a week, that is so good.... I ran the whole Y3P loop a few years ago, well I say ran, I walked up the steep bits of Pen Y Gent and Ingleborogh but ran the rest!

I incorporate interval hill sprints and 100Kg squats into my training , I love hills and it really improves 5K pace. Also after a big demanding run, if at home, I just stand in a 55ltr bucket of cold water for 10mins, it helps with DOMS.

wazza99

dont_use_vistaprint wrote: »

Wow you run 40-50 a week, that is so good.... I ran the whole Y3P loop a few years ago, well I say ran, I walked up the steep bits of Pen Y Gent and Ingleborogh but ran the rest!

I incorporate interval hill sprints and 100Kg squats into my training , I love hills and it really improves 5K pace. Also after a big demanding run, if at home, I just stand in a 55ltr bucket of cold water for 10mins, it helps with DOMS.

What did the end distance end up at ? 26 miles ? do you recall how far it was between Penyghent and Whernside ? thats the long bit...