if you are sore from running, what should you do?
442935
take adequate rest and take loads of water and nutritious food
112772
Try drinking a sports drink like gatorade when you are running for an hour or more.  You need to replenish your fluids and electrolytes, especially in the summer when you sweat more.
307482
Getting a massage (if within budget) is the best way. I do alot of running and this is by far the best way I have noticed and tried!!
596142
just rest for like 2 days and just do some short jogs maybe a mile? just take it easy for 2 days and you'll be back to normal. i no from experience
795005
Just keep going.  Typically, the soreness is worse 2 days after you work out...not the very first day after.  The best way that I've found to relieve soreness is drink a TON of water, and work out again.  You are going to be very sore the first few times, its a given.  Your muscles are literally tearing and rebuilding themselves.  It's good though, dont get discouraged, it will get a little bit less painful every time.  Your doing good for your body.  Keep it up!!!
322481
One of the best ways to PREVENT shin splints is to train consistently. When you suddenly increase your mileage you're more likely to get them. There isn't too much you can do once you actually have them, though. Rest and icing after you run, and making sure you are properly warmed up are the best treatments.
101924
Keep running, and take a Melaluca Access bar. It increases my indurance by 2+ times and no sore muscles
188069
Before starting warm up. You should jog or do an activity until you break a sweat (about 10 - 15 minutes). Then stretch out. Do your activity. When done, cool down properly. Some easy stretches. Ice immediately after to keep down swelling, then heat/warm compress about an hour later. In the morning, take a warm shower and warm up the area before doing any strenuous activity involving your arm.
119463
Two words: strenuous exercise. I recommend running, but anything that takes lots of energy will work.
438229
I would eat a healthy lunch that may consist of a turkey sandwich on wheat bread, an energy drink, and a fruit like an apple.  Not too heavy, because you do not want to feel sick after the run/walk.  That has happened to me before...refrain from eating at least one hour before moderate/intense exercise otherwise you may experience stomach ache.  Be sure to drink fluids before and during the run/walk.  Have fun.
911268
Start training now.  Walk 2 miles a day, then 4, then 6 and so on.  The most important tip I can give you is to stay hydrated.  Heat exhaustion cramps are very painful, so drink lots of water.  Eat some energy bars on the way and keep a moderate pace.  You're doing this for charity, not to win the Boston Marathon.
1098006
the story goes that running increases your heart rate thereby increasing blood flow throught the body to remove or move lactic acid through the body to reduce soreness. whether or not this is true i'm not sure. but do a search on wikipedia there is a ton of info and external links that can answer this
556335
eat healthy. stretch REALLY good. drink a lot of water or gatorade. pace yourself, but sprint the last lap...also, keep a consisten breathing pattern: in through your nose, out through your mouth. last, do your best. Good luck!
810020
reduce your speed and distance, increase them gradually\nincrease 1km every 2 weeks\ndont run on hard surfaces like concrete/asphalt...you should prefer running tracks/mud/grass\nif your shoes are old, the padding effect will be very low...get new ones\nice your shins after running\ndont strain yourself
916874
Do some running,\nit will help you a ton!
795690
If you are just feeling sore and your muscles are somewhat tight, then what you need to do is stretch, for a good 20-30 minutes, two to three times a day. Your muscles aren't used to exerting themselves so much, and for the first 2-3 weeks, your body is going to be sore because it is re-adjusting to the new you-congratulations by the way! You should be working through the sore muscles, and this will only be for the first 2-3 weeks. Unless this pain is real pain, like keeping you from being able to move, etc. because then you may have torn a muscle, in which case you should go to the doctor. But soreness is a good sign when starting to exercise, b/c that means it's working! Keep up the hard work! :)
413462
Drink PLENTY of water.  Warm up before and stretch after.  It takes a while to get over a pulled muscle.  I pulled a quad one fall, would think it's OK and then re-aggravate it every time I'd start to run.