4 strategies to overcome muscle soreness in races and training

Training and preparing for an endurance race requires hours of effort and dedication. As a result, on race day it's very common to experience a sharp pain in the side of the chest or intestinal discomfort that causes you to lose focus and forces you to slow down.

The most common pains and why they occur.

Heartburn, nausea, chest pain, intestinal pain, gas, bloating, diarrhea, back pain, and knee pain are just some of the varied aches and pains that affect athletes during long races.

If you have already felt, or frequently feel, any of them, there is no need to lose hope or "get used to it".

Muscle pain is generally associated with the impact and the posture adopted during exercise.

In endurance sports, which often involve long training sessions and competitions, athletes are exposed to these factors for much longer.

Gastrointestinal discomfort and pain already represent the vast majority of symptoms experienced by athletes.

This happens because, during exercise, blood flow is diverted to the muscles, reducing the supply to the digestive system. Digestion slows down, and you begin to experience symptoms such as heartburn, cramps, irritation, and more. Therefore, it's necessary to adopt some strategies to overcome this situation.

Although painful, this story is more common than you might think: many athletes, especially runners, ultra-runners, cyclists, and triathletes, suffer aches and pains during races. Does that mean there's no solution? There are, in fact, some things you can do!

We've prepared four basic strategies to help you reduce muscle soreness during long training sessions and races. Let's get to them!

1. Physical Strategy

You already know the importance of physical fitness. However, it's worth mentioning that supplementary training alongside your sport is also essential for eliminating aches and pains.

For example, knee pain, when not caused by a pre-existing condition, is often associated with a lack of muscle strength in the legs. So don't try to skip this step, okay?

Another important exercise you can add to your routine is breathing. In addition to techniques you can use during runs to help with pace and focus, there are exercises to train your body to use the full range of motion of your rib cage and fill your lungs with more oxygen. Focus on your breathing at all times!

2. Psychological Strategy

During a long run, your mind can interfere more than your physical fatigue. It's important to be self-aware at this time to understand what tricks and triggers work best for you.

Mental distraction techniques help many athletes shift their focus away from physical pain, whether through music, companionship, or visualization. Experience the pain as part of your challenge.

Outlining your mental strategy will reduce your nervousness before the race, help you control your breathing and pace during the race, and provide extra inspiration when it comes to achieving your goals during the competition.

3.Nutritional Strategy

Since most aches and pains are of gastrointestinal origin, your nutrition deserves special attention.

With reduced blood flow to your digestive system during exercise, you should pay attention to foods and nutrients that overload your digestion, making it even slower.

Supplements that contain a large amount of chemicals such as sweeteners, flavorings, and colorings are major causes of discomfort.

Before a long race, during which athletes lose many nutrients and minerals, it's important to consume vasodilating foods. This ensures your muscles are prepared to transport all the necessary nutrients.

Regarding the replenishment of carbohydrates and electrolytes during competition, it is important to pay attention not only to the amount of carbohydrates, but also to which ones.

Keep in mind that too many carbohydrates can overload intestinal transporters and cause the pain and discomfort you're already familiar with.

Choose supplements that combine different carbohydrates, thus utilizing more transporters, accelerating absorption, and increasing the rate of oxidation.

A good example to start with is the Xtratus Neutro, which has a mixture of glucose and fructose in the exact ratio for rapid absorption, plus sodium and essential electrolytes.

4. Recovery Strategy

When your body doesn't recover well, it doesn't function well.

This is a basic principle for athletes who want to go even further.

Always treat your body with the care of someone who knows they've put it through a lot: stretch all muscle groups well after training and races, and also get recovery massages to release any tension that may have built up in the muscles.

In addition, post-workout supplementation is essential for a quick and complete recovery.

It is essential for events that last more than one day, and athletes need to be prepared for the next step.

Look for supplements with complete proteins to give your body the nutrients it needs after prolonged physical stress!

And most importantly: you are where you never thought you would be today, and if you have read this far, it is because you want to improve even more.

Count on Xtratus for this journey!

Impossible is only in your head.