Muscle and joint stiffness can limit your range of motion and prevent you from reaching your running goals. Whether you are running for enjoyment or racing, dealing with body tension can be frustrating. Stiffening up during exercise can be caused by a variety of reasons, and, fortunately, many potential solutions exist to get you running smoothly again. By examining your training, diet, stretching habits and running attire, you can find out what is causing you to stiffen up on your runs. Sometimes it's a matter of tweaking one small aspect of your training routine to correct the problem.
Training
Running more than your body can handle can cause your muscles to tighten. Straining often leads to excessive micro tears in your muscles, which can cause you to feel sore both during and after exercise. In order to avoid overexertion, warm up with light activity and stretching before all of your runs, and increase the duration and intensity of your runs incrementally over the course of several months. Just as important as your warm-up is your cool-down routine, which should include at least 10 minutes of movement -- either walking or jogging -- at a comfortable effort, followed by gentle stretching to keep your muscles loose. Rest and recovery time after your workouts is important, so your muscles can rebuild.
Nutrition
Muscle stiffness can be caused by depleted energy stores or inadequate nutrition. You need carbohydrates to sustain glucose levels that provide you with energy during exercise, and sports drinks can be the perfect solution. For optimal performance, it's important to find the right balance of carbohydrates, water, minerals and electrolytes in your sports drink. Drink your beverage of choice in small sips every 15 to 20 minutes of activity, and be sure to continue drinking within the first 15 minutes after you finish your workout. Protein after your workouts will promote muscle adaptation and help you recover more quickly and effectively, so eat a well-balanced, nourishing meal within an hour after you have finished exercising.
Stretching
Stretching after the warm-up and cool-down portions of your workouts will help prevent your muscles and joints from becoming stiff. If you feel the need, you can even stop and stretch during your workout. For optimal results, use active and dynamic stretching rather than static stretching. Active stretching engages agonist muscles, and dynamic stretching involves movements that gradually increase your range of motion. As part of your stretching routine, massage or use of a foam roller can help ease trouble spots and stubborn muscle knots.
Weather
Dressing appropriately for the weather can help prevent stiffness in your body. Cold weather causes your body to redirect blood flow away from your outer limbs toward your inner organs, so your core temperature rises. The decrease in blood flow in your muscles results in muscle tightness. To prevent this, keep your muscles warm by dressing in layers. For your legs, add a light pair of water-resistant wind pants over your running pants or tights to keep warm and dry. Wear a light jacket that you can tie around your waist if you get too warm over your running top. Warm socks, arm warmers, gloves and even a hat can also help your body stay warm and comfortable in bad weather.
Training
Running more than your body can handle can cause your muscles to tighten. Straining often leads to excessive micro tears in your muscles, which can cause you to feel sore both during and after exercise. In order to avoid overexertion, warm up with light activity and stretching before all of your runs, and increase the duration and intensity of your runs incrementally over the course of several months. Just as important as your warm-up is your cool-down routine, which should include at least 10 minutes of movement -- either walking or jogging -- at a comfortable effort, followed by gentle stretching to keep your muscles loose. Rest and recovery time after your workouts is important, so your muscles can rebuild.
Nutrition
Muscle stiffness can be caused by depleted energy stores or inadequate nutrition. You need carbohydrates to sustain glucose levels that provide you with energy during exercise, and sports drinks can be the perfect solution. For optimal performance, it's important to find the right balance of carbohydrates, water, minerals and electrolytes in your sports drink. Drink your beverage of choice in small sips every 15 to 20 minutes of activity, and be sure to continue drinking within the first 15 minutes after you finish your workout. Protein after your workouts will promote muscle adaptation and help you recover more quickly and effectively, so eat a well-balanced, nourishing meal within an hour after you have finished exercising.
Stretching
Stretching after the warm-up and cool-down portions of your workouts will help prevent your muscles and joints from becoming stiff. If you feel the need, you can even stop and stretch during your workout. For optimal results, use active and dynamic stretching rather than static stretching. Active stretching engages agonist muscles, and dynamic stretching involves movements that gradually increase your range of motion. As part of your stretching routine, massage or use of a foam roller can help ease trouble spots and stubborn muscle knots.
Weather
Dressing appropriately for the weather can help prevent stiffness in your body. Cold weather causes your body to redirect blood flow away from your outer limbs toward your inner organs, so your core temperature rises. The decrease in blood flow in your muscles results in muscle tightness. To prevent this, keep your muscles warm by dressing in layers. For your legs, add a light pair of water-resistant wind pants over your running pants or tights to keep warm and dry. Wear a light jacket that you can tie around your waist if you get too warm over your running top. Warm socks, arm warmers, gloves and even a hat can also help your body stay warm and comfortable in bad weather.