Tips on how to train longer for Comrades

What is DOMS?

It is the result of damage to the muscle cells during intense exercise.

This causes inflammation, swelling and tenderness as the muscles repair themselves.

How to prevent DOMS?

In order to reduce muscle soreness after a workout, it is necessary to do a proper warm up before exercising. This wakes up the muscles and prepares them for physical activity. It is also important to avoid pushing yourself past your physical limit and to build up your workouts gradually instead (hope you already been doing this Comrade’s runners!)

Understand that lactic acid causes the burning sensation during a workout and DOMS is damage to muscle cells and has a long-term effect.

Reducing lactic acid build up though it won’t prevent DOMS, will help you to work out harder for longer, which is essential for any athlete training for a marathon.

How to prevent Lactic Acid Build up?

  1. Stay hydrated.
  2. Breathe deep while exercising (main cause of lactic acid build up, is lack of Oxygen while exercising).
  3. Exercise frequently.
  4. Stretch after workout.
  5. Warm up before work out.
  6. Increase your magnesium, fatty acid intake and drink baking soda dissolved in water to make your body alkaline.
  7. Eat foods that are rich in vitamin B.

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2016-11-22T16:14:11+00:00
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