15 Day Challenge

Sore Muscles? Make them Feel Better Now!


kristi running sore muscles hero image

Summertime is my favorite time. I can run, train, hike, and be outdoors all day – everyday – here in the beautiful state of Utah!

Whatever your choice of fitness activity may be, I’m sure you’ve experienced your fair share of some pretty sore muscles and fatigue!

Being sore may seem like a bad thing, but it can actually be a good indicator that  you worked super hard and are helping breakdown your muscles to build them back leaner! (Ps, you don’t ALWAYS have to feel sore though!) But if you’re feeling sore for days on end, it can actually get in the way of you building some toned, lean muscles.

It can make it so much easier to skip the gym for the day, or days. It can make it so you don’t push yourself as hard during your next training session. You see where I’m going with this? Basically, soreness can be a major roadblock in your training if you let it.

Luckily, there are a few things we can be doing right now to help battle sore muscles and fatigue, and stay on track to hit our goals!

Let’s run (see what I did there?) through a couple things you can do, plus I’m going to let you in on my BIG secret I use to help make sure my muscles are recovering right! It’s a complete game changer! 🙂

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Recovering Sore Muscles

Stretch and Warm-Up

Coach Kristi

It is SO important before any workout to warm-up properly to alleviate any potential soreness that may occur from working cold, tight muscles. So be sure to add in even just a quick 5 minute cardio warm-up and stretching session to get your body ready to work hard.

Afterwards, recovery is key to help you avoid injuries and will also help expel some of the lactic acid building in your muscles, which can attribute to soreness. Try rolling out your muscles on a foam roller or lacrosse ball, stretch more, and even take an ice bath or a hot bath with some epsom salts!


After a long week of training and working hard, it is essential that you take a rest day. In my 15 day challenge eBook, Ready, Set, Run! , I recommend taking a rest day once a week on Sundays.

Your muscles are torn and fatigued, and they need time to heal. Skipping rest days may not seem like that big of a deal, but in reality it  could set back all the hard work you’ve put in. Rest days are just as important as the workouts themselves! This is when you give your muscles extra time to recover.

There are two different types of resting days that you can choose between on your designated day of the week: optimal recovery days and active recovery days.

Optimal Recovery Days

Optimal recovery days are literally rest days; meaning you do not do anything strenuous if it can be helped. On these days you should relax! Enjoy sleeping in, lounge and read a good book. Maybe even some Netflix and sneak in a nap!

Your body needs to recover and become stronger. These days may feel lazy or unimportant to you; but the rest is key when it comes to your fitness goals! So, seriously, take a day and rest those sore muscles!

Active Recovery Days

Active recovery means you are still getting out and being active, but you are not doing something as strenuous as you did the day before.

For example, instead of doing a strenuous 8 mile trail run, instead do a light run through your neighborhood to get the blood pumping.

Or, you could do some low-impact exercise like cycling, yoga, and swimming. The possibilities are endless, so get creative and get outside if you can!

Stay Hydrated

woman drinking water

It is so vital to stay hydrated during any strenuous activity, especially to help avoid sore muscles and fatigue!

According to Sara Edwards, an orthopedic surgeon and sports medicine physician at Northwestern Memorial Hospital, “Hydration is important before and throughout your workout to prevent cramping and decrease inflammation (and muscle soreness) after exercise.”

So the bottom line is keep drinking plenty of water!

How Much Water

It is commonly recommended that everyone should drink an ounce of water per pound they weight, per day. Or more generally, about eight 8oz glasses of water per day.

This may seem easy to do, but if you’re not actively counting how much you drink, you more than likely won’t be drinking enough!

You can get a water bottle, like this one, that helps you keep track throughout the day. Or even keep track on your phone in a note. It’s worth it to stay hydrated!

So try your best to avoid drinking sodas or energy drinks that are filled with sodium and sugars that will end up dehydrating you! I know.. they are delicious and tempting but you have to resist them as best as you can!

Get In Your BCAAs

BCAA stands for branched-chain amino acids, and while this name may sound super scientific, they pack some BIG benefits when it comes to your training. And it’s not as complicated as it seems!

Basically, these important acids (which are Leucine, Isoleucine, and Valine) help give your body the fuel it needs when it’s running low on its’ own energy source, glycogen.

BCAAs also help support protein synthesis (the process of helping them within your muscles, and help cut own your post-workout recovery time.

Fighting Fatigue

Coach Kristi Resting After Run to Keep Mental Game Strong

Feeling tired is the silent but deadly roadblock to your workouts and your goals. It’s tough to get motivated if you literally don’t have the energy to even put on your running shoes and hit the pavement!

Trust me, I’m the first one to understand how tough it is to feel fatigued. But the good news is BCAAs can help with that!

These important amino acids, particularly isoleucine and valine, help to supply your muscles with glycogen to keep them energized, and also are broken down within the muscles themselves to be used as energy.

Building Lean Muscles

Whether you’ve got an intense lifting day, or you’re planning on running 5 miles, your muscles tear as they are being worked.

Your body does not produce these necessary BCAAs that it needs to help repair and strengthen your muscles after they’ve been worked hard and torn. That’s why you need to add them in through your diet or with a dietary supplement.

It is key to add in BCAAs when your goal is to build leaner, stronger muscles, because they help your body recover quicker, and help support lean muscle growth when combined with exercise!

Energized Endurance

BCAAs can help give you that extra edge you may need to get a more intense run or workout in.

It’s not good to just ‘run on fumes’, so supplementing in those essential amino acids is key to helping you push your efforts to the max.

As explained by the wonderful fitness model Karina, “Some studies show BCAAs as being effective in increasing aerobic muscular endurance. This means it improves your overall raw strength in activities where you’re using the same muscle groups repeatedly, like running, cycling, weight lifting, etc.”

So, why not add them, am I right? They will energize you, support your aerobic muscular endurance, and help you push your workout to the limits!

Unfortunately, like I said, these amino acids are not made in your body, so they need to be supplemented through your diet by eating things like red meat, lentils, beans, eggs, and milk.

But what if there was a way to get an optimal amount of BCAAs with only 10 calories or less, PLUS an additional ingredients to help keep you firing on all cylinders? Well, here’s my BIG secret and game changer:  IdealLean BCAAs!

All BCAAs Flavors On Sale NOW

Here’s a few reasons why you are going to LOVE IdealLean BCAAs:

  • They’re made with the perfect BCAA ratio to support maximum recovery and endurance
  • Each serving contains a unique fat-loss blend to help you stay lean
  • IdealFit included Coconut powder as well, to help keep you hydrated
  • It’s available in 6 delicious flavors like Iced Mocha, and Strawberry Kiwi

IdealLean BCAAs are the perfect way to supplement these essential amino acids, which help build strong and lean muscles and aid in quicker recovery.

When it comes to staying hydrated, focusing on proper recovery, and hitting your fitness goals; look no further than supplementing IdealLean BCAAs into your training!

Running Down Sore Muscles and Fatigue with BCAAs

When it comes to running, working out, and training; the thing that can hurt us the most (literally) is sore muscles!

You can stretch, stay hydrated, and make sure you take the time to rest when needed, so you can help your tired muscles recover and grow stronger.

However, one of the best things you can do is supplement BCAAs into your training, to support quicker muscle recovery , combat soreness, and supply your body with the amino acids it needs.

For more information about IdealLean BCAAs click here, or click on the banner below! Right now for a limited time you can save 15% on any purchase using code: STACK15 at checkout! Plus you can even score some free BCAAs!


Kristi Monks

Kristi Monks

Triathlon & Running Coach

Kristi Monks is a USAT Certified Triathlon Coach and RCAA Certified Running Coach. She has competed in several marathons and triathlons, including the 2015 Kona Ironman and the Boston Marathon.

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