Please stop going for long jogs/runs thinking they will help you flush the lactic acid out of your muscles and therefore help reduce soreness. That is a myth. That is not science. That is actually a waste of time and detrimental to your body and its performance.
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Instead of going on long jogs that actually stress your joints, research shows that doing mobility, flexibility, and warm-up drills when sore can actually decrease the feeling of soreness and improve recovery. Because forcing more oxygenated, nutrient-rich blood into the torn areas helps quicken recovery and lower inflammation.
Athletes and Coaches, it is 2016, let's please use science to fuel our training, not "this is what we've always done" or "this is what I did 20 years ago." Let's be better and let's advance.
Coach Amanda Kephart