[Running Equation] Why do muscles become stiffer the more we run? What should we do about it?

Muscle tightness, stiffness, and soreness can be caused by various factors. To prevent such conditions, it is important to pay attention to running posture, adjust running time and intensity appropriately, perform adequate stretching, vary routes and distances, and hydrate regularly.

Keep the following potential causes of muscle stiffness in mind at all times and incorporate them into your running training plans. Take good care of your muscles through proper maintenance and training programs to ensure long-term and enjoyable running experiences!

For those who enjoy long-distance running, paying attention to every small detail is crucial. In addition to focusing on deep inhalation and slow exhalation with each breath, maintaining a natural and relaxed arm swing is an important posture. Incorrect running posture, such as excessive stomping and overstriding, can have negative effects on the body over time. It can lead to stiff back muscles, occasional soreness in the shoulders and neck, and increasing fatigue as you continue running.

By emphasizing proper running posture during every run, we can start with a warm-up that includes shoulder and arm rotations to relax the muscles before exercising. It's important to avoid a hunched shoulder posture while running and maintain an appropriate stride length and cadence, avoiding overstriding. It is recommended to aim for a cadence of around 160-180 steps per minute. This helps reduce the risk of injuries caused by incorrect posture and excessive force.

For those who enjoy running with a smartphone in hand, holding the phone can also lead to an imbalance in body alignment. The arm holding the phone tends to unintentionally elevate or swing to the side, causing the shoulder and upper back on that side to become tense and adding unnecessary burden to the body. Moreover, a typical smartphone weighs around 150-250g, and running with one hand holding the phone can lead to arm fatigue due to the additional load. This can affect the natural rhythm and range of arm swing, resulting in decreased stability of running posture and reduced running efficiency.

It is recommended to use a suitable pouch or waist belt, such as a running waist pack or arm sleeve, to store your phone or cash before running. These accessories can help reduce the burden on your arms and prevent excessive imbalance caused by holding a phone. By using running accessories, you can maintain the correct running posture and minimize unnecessary strain on your body.

Let go of your running anxiety from time to time! Some people feel off balance if they don't run for a day. They worry that the hard-earned exercise routine and improved fitness level might vanish overnight due to a day of rest, putting them back to square one. However, these thoughts are merely a manifestation of their running anxiety. Allowing muscles the necessary time for recovery can potentially enhance exercise efficiency.

After a running training session, if the muscles don't have enough time for repair, fatigue can persist and subsequently affect the following running schedule. During running, our muscles may experience minor damage and inflammation, which are necessary processes for muscle growth and strengthening. If the muscles don't receive adequate rest and recovery during these processes, it can lead to accumulated muscle fatigue and increase the risk of injury, thereby impacting the next training session.

The recovery after running can start with sufficient rest and sleep. For individuals with time constraints, they can try using exercise massage equipment such as massage guns or pneumatic leg sleeves to help alleviate post-exercise muscle tightness. By using an exercise massage gun to apply pressure to the muscles, it stimulates the muscles and soft tissues through vibration and deep tissue massage. This stimulation promotes blood circulation and lymphatic flow, increasing muscle blood perfusion and the supply of nutrients. It helps the muscles recover faster from training or activity.

However, exercise massage guns or pneumatic leg sleeves are merely assisting tools for muscle relaxation. The most effective muscle recovery still relies on sufficient sleep and rest to aid in repair. It is also the fastest way to restore optimal exercise performance.

Runners often follow a pre-run menu to help them quickly get into training mode and adapt to the sustained nature of running. However, menus can sometimes be rigid while muscles are dynamic and life circumstances are ever-changing. The effectiveness and development of a running menu vary for each individual. Using the same menu for training in the long term can potentially lead to overloading a specific muscle group, resulting in muscular imbalances and exercise-related injuries. Typically, during the middle to later stages of a periodic running menu, noticeable muscle fatigue may occur. This is because the training intensity reaches its peak at this stage, placing excessive stress on the muscles and increasing the risk of muscle fatigue. The risk often peaks at high-intensity training levels.

It is recommended to use different running menus during training and make appropriate adjustments based on one's physical condition and goals. During peak training periods, incorporating other exercises or varying the running menu can be beneficial. This includes changing the pace, intensity, distance, or route of the run. For example, incorporating trail running or incorporating gentle yoga sessions over the weekend can help change the muscle stimulus and prevent excessive strain on a particular muscle group, thereby reducing the risk of muscle injury. Balancing muscle training prepares the body for the next training session.

We enjoy running in good weather, but when it comes to training in hot weather, it's important to pay attention to muscle hydration. High temperatures and humidity increase the amount of sweat produced by the body, leading to a decrease in overall body water content. When muscle cells are dehydrated, the muscles can feel stiff. This is because dehydration causes muscle fibers to become more tightly packed, making it difficult for them to stretch and relax, resulting in stiffness and discomfort. In such conditions, muscle fatigue and cramping injuries are more likely to occur. Therefore, maintaining proper hydration is crucial for maintaining muscle elasticity and flexibility.

It is crucial to maintain adequate hydration before, during, and after exercise to ensure normal muscle function and prevent injuries. This is especially important during races or events. One should never skip hydration stations due to time constraints. By the time you feel thirsty and have the urge to drink water, your cells have already been dehydrated for some time, and both muscle performance and physical endurance are rapidly declining. Therefore, maintaining hydration levels should be a constant priority from the beginning, allowing for proper preparation to avoid disrupting the exercise rhythm due to muscle dehydration.