an unusual gait, and my thighs absolutely kill me!A It sounds like a classic case of delayed onset muscle soreness (DOMS). DOMS is commonly experienced after unaccustomed strenuous exercise. The muscle tenderness usually becomes apparent the day after

aspects of your problem. And it would be wise to continue your stretching, particularly after exercise, to prevent delayed onset muscle soreness adding to the problem.—Andrew Caldwell, chartered physiotherapist

this slowly as your flexibility increases. When you've finished your session and cooled down, don't just stop. A few minutes' stretching will reap huge benefits, preventing tight muscles, reducing the symptoms of Delayed Onset Muscle Soreness (DOMS

needs. Here’s how to deal with the most common post-marathon ailments, how to combat the blues and, of course, top advice on when and how to resume running. Health and NutritionMuscle SorenessDelayed onset muscle soreness (DOMS) can begin eight or more

been suggested that improvements in flexibility can relieve muscular cramps.Training recoveryResearch has shown that stretching can help prevent a bout of delayed onset muscular soreness (DOMS) following a tough training session.In addition

and repeat on the other leg. Perform 16-20 reps in total. Once you're confident, hold small weights to increase the difficulty. "My legs hurt"Go for a runThat walking-dead feeling in your entire body two days after a long run or race is called DOMS - delayed

you can naturally practice the transition from uphill to downhill running. Running down after a hard climb, rather than taking a breather, is one of the key skills of hill running. Benefits Conditions your legs against delayed onset muscle soreness

and maintain a reasonable pace, you still only have about 2,000 calories worth of glycogen stored in your muscles – enough to get most runners to about mile 18 or 20," he says. "As glycogen reserves are used up and fatty acid metabolism increases, your heart

sessions at a higher intensity to train the body to delay the onset of lactic acid.As with running, good technique is also a performance factor in cycling. For example, the best runners perform drills to help them run efficiently, while top cyclists

. "Simultaneously stretching opposing muscles – like the biceps and triceps – to induce a deeper, better stretch, can reduce delayed onset of muscle soreness by up to a third," explains Gemma McCartney, running tutor at Lifetime Training (www