First, some long-distance runners can use ice bath to relieve muscle soreness. Ice bath refers to taking a bath with cold water with ice cubes, which can effectively reduce inflammation and soreness, because ice bath is more effective than ice compress, freezing the whole body at a time instead of local.

If you don't have the conditions for an ice bath, you can try to apply an ice pack to the sore joints.

Second, don't wait too long to eat after a long run or strenuous exercise. Studies have shown that within 30 minutes after exercise, muscles are most likely to repair liver sugar, that is, store glucose. If you eat soon after fitness, you can minimize the degree of muscle hardening or soreness.

The most suitable food intake, according to scientific research, should be the food containing 1g protein to 3g carbohydrates.

Third, you must replenish enough water after running, especially in summer. After running, clear water is enough to replenish the water lost by the body. However, professional athletes prefer to drink drinks that are good for their health, such as chocolate milk and coconut milk.

Ordinary people can judge whether the water is sufficient by urine. If the urine is dark yellow, it means they need to continue drinking water. The normal color should be light lemon.

Fourth, if your body aches for more than a week after running, and you can't take care of yourself by rest, ice compress, massage, etc., or you have other unexplained symptoms after running, you should seek medical advice decisively and promptly.