What is delayed onset muscle soreness (DOMS)?

Have you ever felt great after finishing a race, hard workout, or long run only to wake up the following day or two limping around like you just ran 100 miles? Don't worry, it's entirely common and just about every runner has experienced it at some point. The phenomenon is called delayed onset muscle soreness (DOMS), and it's actually a sign that your body is getting stronger.

Delayed onset muscle soreness is defined as muscle pain or stiffness a day or two after running. It can range from mild soreness to severe pain or stiffness and can affect anyone who is increasing mileage or intensity, especially after a hard race. It's an entirely normal response to the demand you're asking of your body.

DOMS will typically go away on its own after a few days, but here we'll cover some tips and tricks to help you prevent getting it and recover quickly after having it.

What causes DOMS after running?

One of the main reasons delayed onset muscle soreness occurs is building mileage and/or intensity too quickly. If you train for your first 5K for only three weeks, the likelihood of getting DOMS is much higher than if you were to gradually build up your training over several months.

According to The Journal of Physiological Sciences, "[DOMS] is quite a common consequence of unaccustomed strenuous exercise, especially exercise containing eccentric contraction, in which muscle is being stretched while it is contracted." Since running consists entirely of muscles being stretched and contracted at the same time, it's pretty clear why we feel so sore the day after a hard run.

How to prevent DOMS?

While you may not be able to completely avoid DOMS, certain habits and precautions can help reduce how often you experience it and how intense it can get.

Build mileage and intensity gradually

The primary reason you may end up experiencing DOMS is increasing mileage and intensity too quickly. Instead, increase your training load slowly. Give your body time to adjust to increasing distances and faster paces.

Avoid too many hard training sessions close together, especially if you’re new to running or returning after a break.

Prioritize proper hydration and healthy eating

When it comes to prevention, it's important to be properly hydrated before, during, and after your runs. Continue to drink plenty of water or an electrolyte drink for several days after, too, as this helps to flush any toxins that cause inflammation and keep your body functioning properly. Consider healthy, anti-inflammatory foods after your runs, such as berries, fatty fish, avocados, and dark chocolate.

Don't skip active recovery

As much as you're going to want to crash on the couch and binge-watch your favourite TV show for several days after your race, active recovery is important. Simply going for a walk around the neighbourhood, a light yoga class, or even a bike ride through the park will do wonders for your recovery, as it keeps your muscles loose and moving and blood pumping to flush out lactic acid and other toxins that cause stiffness and inflammation.

Get enough sleep and rest

The benefits of a good night’s sleep cannot be ignored when it comes to recovery. If your muscles are unusually sore, give your body time to repair before getting into another hard workout.

Find relief with foam rolling or massage

According to a Journal of Athletic Training study, foam rolling or self-massage can be an affordable, easy, and time-efficient means of enhancing muscle recovery. It can help break up any muscle adhesion, increase blood flow to the area to flush inflammation from built-up toxins, and reduce stiffness and fatigue. DOMS can sometimes be uncomfortable, but it's a sure sign you've worked hard and your body is getting stronger. These tips can bring you some relief as you reap the rewards of your hard work.

How long does DOMs last after running?

DOMS usually lasts for 1-3 days after exercise or a run. If you feel sore for a week or more, it may be a sign of injury rather than post-run soreness. Consult with a medical professional in such cases.

Our writer's advice is intended for informational or general educational purposes only. We always encourage you to speak with your physician or healthcare provider before making any adjustments to your running, nutrition, or fitness routines.