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Trail runners are always looking for ways to recover faster, feel better, and perform well the next day. But have you thought about how your diet might affect your muscle soreness?

Anyone that has done a hard or long workout and has woken up a day or two later to extreme muscle soreness (otherwise known as DOMS or delayed onset muscle soreness) can relate.  Just getting out of bed can be a challenge, let alone going out for another run.  Your nutrition can be a key component to help reduce soreness and get you back quicker in your training and racing.

Eat Enough Calories

If you aren't getting in enough calories after your run, your body will not have enough nutrients to recover. Sounds simple, but for many, it's not easy. Many runners post long or hard runs, leptin levels are typically higher (fullness signaling), while ghrelin levels are suppressed (hunger signaling).  This may require a runner to come up with a specific post-run fueling strategy that looks different on these training days versus others.   Typically, more liquid calories, even if you are not hungry will be easier to get down.  Focusing on soups and smoothies that contain energy-dense foods like avocado, nuts, and seeds can pack a large punch in a small volume.   Be sure that you are not restricting carbohydrates or protein, as both work together synergistically to help you replace glycogen stores and repair muscles.  

When To Eat After Your Workout

You've probably heard about that magical "window of recovery" post-exercise that emphasizes getting food in 30-60 min after a workout.  What is that "something" exactly and does it need to be timed perfectly?  Simply put, if we want to try and do everything possible to reduce post-exercise muscle soreness, then yes, post-workout nutrition composition and nutrition timing is very important.  

Our main concerns post-exercise are stopping additional muscle protein breakdown, repairing the body, and restoring glycogen stores. Post-exercise, a greater rate of muscle glycogen resynthesis is achieved based on the greater rate of sensitivity of muscle to insulin.   In fact, choosing simpler carbs post-exercise (~1.5g/kg bw) in the 30 minutes post-exercise completion can help promote the highest rates of glycogen resynthesis and regular carb feedings every 2 hours, 4-6 hours post-exercise can ensure that glycogen is replenished properly for back to back higher intensity or longer training days.  

Protein+carbohydrate consumption post-exercise (not just carbohydrate) has been demonstrated to increase muscle protein synthesis rates, as well as helped increase glycogen resynthesis rates to even higher levels. Higher Branch Chain Amino Acid Sources (BCAA) sources tend to produce the highest rates of muscle protein synthesis and can be found in foods like dairy, meat, beans, and tofu.   Having your post-workout nutrition strategy dialed in can help significantly reduce muscle soreness and get you going for your next day of training.  A good target is to consume 45-60G of carbohydrates with 15-20G of protein in the 30-minute window post-workout.  

How To Hydrate

While nutrient intake and timing are important, failure to rehydrate post-exercise can also lead to its own host of effects on muscle recovery.  Dehydration, even in small amounts, can contribute to reduced power, endurance and strength.  A good target for replacement is to replace all fluids lost during activity (which on average is about 16-20oz/hr of activity), however, this can be even more accurately dialed in with the use of a sweat test.  

Omega-3 Supplementation

Omega-3 fatty acids, like EPA and DHA are polyunsaturated fatty acids with inflammation balancing properties.  While some level of oxidative stress and inflammation are needed for proper training adaptation to occur, it's when levels become chronic and unchecked that it becomes more harmful than beneficial.   In general, studies suggest that there appears to be some sort of beneficial effect with omega-3 supplementation, but duration of use (longer use appears more effective) and EPA/DHA dosage (1.5-2g/day produces a better effect).  

Magnesium Rich Foods

If we had to pick one mineral to be king for helping reduce muscle soreness, magnesium would be it.  Magnesium itself has a number of particular functions for the endurance athlete, but in relation to muscle soreness, it plays a key role in keeping lactic acid in check, regulates muscle contraction and relaxation, and helps with protein synthesis.  The RDA recommendation for magnesium intake is about 420mg/day for men and 320 mg/day for women.  However, this does not take into account the higher magnesium requirements that endurance athletes may need due to increased usage of energy and loss of magnesium through sweat.  First and foremost, focusing on including magnesium rich foods should be a priority before considering supplementation.  Magnesium-rich foods include pumpkin seeds, avocado, nuts, beans, rice, and spinach.  At this time, research is mixed as to whether magnesium supplementation is necessary, especially for those that are not deficient in it.  

Tart Cherry Juice

Tart cherry juice has grown increasingly popular in the endurance community has grown as it has become more well known for it's inflammation balancing and muscle soreness reducing properties, which are due to its high concentration of anthocyanins.  Research has demonstrated tart cherry juice to be effective at reducing muscle soreness when used at a dosage of 350 mL of Montmorency tart cherry juice per day for 7 days out from a target event or workout as well as one 350 mL serving day of post target event or workout.

Most Olympic marathoners spend their youth focused on running. They join track clubs, compete in national championships, and pursue the sport from an early age.

Julia Mayer’s journey was very different.

Today, Mayer is Austria’s marathon record holder, a multiple national record holder on the roads, and an Olympian. Yet for much of her athletic life, running was not her primary sport.

For 16 years, she played soccer.

Then she discovered something that would change her life.

“I noticed that I was really fast in the fun runs and that it was really, really fun,” Mayer said when reflecting on her transition from soccer to distance running.

What began as curiosity quickly became a passion. She eventually made the bold decision to leave soccer behind and focus entirely on running. It was a move that surprised many people around her, but Mayer believed she had found her true athletic calling.

The decision proved to be the right one.

Within a few years, Mayer developed into one of Europe’s top marathon runners. Her steady improvement carried her from local races to the international stage, where she began rewriting Austria’s record books.

She now holds Austrian records in the marathon, half marathon, and road 10K. Her marathon best of 2:26:08 established her as the fastest female marathoner in Austrian history. Her performances in the half marathon and 10K have further cemented her place among the country’s all-time great distance runners.

Her rise culminated with qualification for the 2024 Olympic Games in Paris.

Competing in the Olympic marathon represented the realization of a dream. On one of the most challenging marathon courses ever used for the Olympics, Mayer ran courageously against the strongest field in the world and finished 55th in her Olympic debut.

Behind the scenes, success has come through extraordinary dedication. During marathon preparation, Mayer trains twice a day and covers approximately 200 kilometers, or 124 miles, each week. The workload demands discipline, patience, and a deep commitment to continuous improvement. 

What makes her story especially inspiring is not simply the records or the Olympic appearance.

It is the fact that she found her greatest talent later than many elite runners.

In a sport where athletes are often identified at a young age, Mayer’s journey serves as a reminder that potential does not always reveal itself early. Sometimes it takes years of experience, a willingness to try something new, and the courage to follow a different path. 

The former soccer player who once chased a ball across a field is now chasing history on the roads of Europe.

And according to those closest to her, her best performances may still be ahead.

For runners of every age and ability, Julia Mayer’s story delivers a powerful lesson: it is never too late to discover what you are capable of.

From soccer player to Olympian, her journey proves that remarkable achievements can begin when least expected.

Megan Keith produced the performance of her career in Oslo on Thursday night, shattering one of Scotland’s longest-standing distance running records and cementing her place among Britain’s greatest female 3000m runners.

The 24-year-old clocked a sensational 8:28.35 over 3000m, breaking the Scottish outdoor record that had stood for nearly four decades. In doing so, Keith eclipsed the previous mark of 8:29.02, set by Scottish legend Yvonne Murray back in 1988, ending a record reign that had lasted 38 years.

Keith’s breakthrough run was more than just a national record. The performance also propelled her to third on the UK outdoor all-time list, placing her behind only two of Britain’s most celebrated distance runners — Paula Radcliffe, who leads the rankings with 8:22.20, and Laura Weightman, whose 8:26.07 remains the second-fastest outdoor mark by a British woman.

The significance of Keith’s achievement is amplified by the calibre of athletes she now joins in the record books. For decades, Murray’s mark stood as one of Scottish athletics’ most untouchable records, surviving generations of elite competitors. Keith has now succeeded where many outstanding runners have fallen short, announcing herself as one of the leading distance talents in British athletics.

Her time also compares favourably with the best performances produced indoors. Olympic medallist Laura Muir ran 8:26.41 indoors in Karlsruhe in 2017, underlining just how exceptional Keith’s outdoor effort in Oslo truly was.

The run continues a remarkable rise for the Scottish star, whose progression over recent seasons has transformed her from a promising prospect into a genuine force on the international stage. Running with confidence and composure against elite competition, Keith demonstrated both the speed and endurance required to challenge the very best in Europe and beyond.

With the World Championship season gathering momentum, Keith’s record-breaking display sends a powerful message. Not only has she etched her name into Scottish athletics history, but she has also established herself as a serious contender in one of the sport’s most competitive events.

In Oslo, Megan Keith did far more than break a record. She ended a 38-year wait, climbed into the upper echelon of British distance running, and delivered a performance that may prove to be a defining moment in her career.

British middle-distance talent Phoebe Gill took another significant step forward in her return to top form, producing a determined victory over 800 metres at the Meeting de Marseille in France on Wednesday.

Competing in challenging, wind-affected conditions, the 19-year-old demonstrated both resilience and composure as she held off a late charge from Switzerland's Veronica Vancardo to secure the win in 2:00.81. Vancardo finished just three hundredths of a second behind in 2:00.84, underlining the fiercely contested nature of the race.

While the margin of victory was narrow, the result represented another encouraging milestone for Gill as she continues to rebuild momentum following her injury setback. The young Briton showed impressive race awareness and strength in the closing stages, maintaining her advantage despite the difficult conditions that made fast running a challenge throughout the evening.

The Marseille triumph adds to a growing body of evidence that Gill is steadily progressing toward her best form. Earlier in her comeback campaign, she clocked 2:01.50 for 800m in Bydgoszcz before demonstrating her versatility with a strong 4:05.53 performance over 1500 metres at the BMC Grand Prix meeting in Trafford.

Those performances have highlighted not only her improving fitness but also her ability to compete across multiple distances as she carefully builds her season. The Marseille victory now provides further confirmation that the European junior star is moving in the right direction.

Gill emerged as one of Britain's most exciting middle-distance prospects through a series of breakthrough performances as a teenager, earning widespread recognition for her fearless racing style and remarkable maturity. Injury temporarily interrupted that upward trajectory, but her recent results suggest she is steadily rediscovering the form that made her one of the sport's brightest young talents.

With each race, the signs of progress become increasingly evident. Winning in difficult conditions and under pressure from a quality field is often a stronger indicator than a fast time alone, and Gill's latest success demonstrated exactly those qualities.

As the summer season gathers pace, the Marseille victory offers another confidence boost for the British teenager, whose return continues to gain momentum. If her recent progression is any indication, Gill could soon find herself back among the leading names on the European middle-distance circuit. 

The NCAA Track and Field Championships delivered a moment few could have predicted as Ja’Kobe Tharp produced one of the most astonishing performances in the history of sprint hurdling, rewriting the record books in spectacular fashion.

Competing in the opening round of the men’s 110-meter hurdles, the Auburn star stunned the athletics world by clocking an incredible 12.75 seconds, becoming the first athlete ever to break the 12.80-second barrier. In doing so, he eclipsed the long-standing world record of 12.80 set by Aries Merritt in 2012, a mark that had stood as one of the sport’s most revered achievements for more than a decade.

What makes Tharp’s breakthrough even more remarkable is the scale of his improvement. Entering the championships, the defending NCAA and U.S. champion had recorded a season-best of 13.05 seconds. Yet under the brightest spotlight, he unleashed a performance that exceeded every expectation, slicing an extraordinary 0.26 seconds from his personal best in a race that instantly became one of the greatest ever run.

The achievement sent shockwaves throughout the track and field community. While Tharp arrived in Eugene as one of the leading contenders for the NCAA title, few envisioned a performance capable of redefining the limits of the event. Instead, the American hurdler delivered a race for the ages, combining flawless technique, explosive speed, and impeccable rhythm from the first hurdle to the finish line.

The historic run not only secured his place in athletics history but also transformed the outlook of the championship. With the world record now in his possession, Tharp advances to the final as the overwhelming favorite, carrying momentum that could make an already unforgettable weekend even more extraordinary.

For years, the 12.80 barrier appeared untouchable. On a stunning day at the NCAA Championships, Ja’Kobe Tharp proved otherwise, producing the kind of performance that reminds fans why sport remains so unpredictable. In a matter of seconds, he turned a routine qualifying round into a landmark moment that will be remembered for generations.

The world record no one saw coming is now a reality—and Ja’Kobe Tharp is the man who changed history.

A new chapter in middle-distance running may have begun in Oslo after American teenager Cooper Lutkenhaus produced one of the most remarkable performances of the season, narrowly defeating reigning Olympic champion Emmanuel Wanyonyi in a thrilling men's 800m contest at the Diamond League meeting.

The 17-year-old sensation shocked a world-class field by crossing the finish line first in a race that came down to the smallest of margins. After an intense battle over the final metres, Lutkenhaus held off Wanyonyi by just one hundredth of a second, producing a dramatic finish that left the packed stadium in disbelief.

From the opening lap, the pace was relentless as the leading contenders positioned themselves for a fierce showdown. As the athletes entered the home straight, Wanyonyi appeared poised to unleash his trademark finishing kick. However, Lutkenhaus refused to be intimidated, matching the Olympic champion stride for stride before producing a perfectly timed lean at the line to secure a historic victory.

The result marks a breakthrough moment for the young American, who continues to establish himself as one of the brightest talents in global athletics. Defeating an Olympic champion at a Diamond League event is a feat many athletes spend entire careers pursuing, yet Lutkenhaus achieved it before reaching adulthood.

For Wanyonyi, the narrow defeat does little to diminish his status as one of the world's premier 800m runners. The Kenyan once again demonstrated his exceptional class and competitiveness, pushing the race to a world-class standard and forcing his young rival to deliver the performance of a lifetime.

Beyond the result itself, the race offered a glimpse into what could become one of the sport's most exciting rivalries in the years ahead. With established stars and emerging talents now pushing each other to new heights, the men's 800m continues to evolve into one of athletics' most captivating events.

On a memorable night in Oslo, the spotlight belonged to Cooper Lutkenhaus. At just 17 years old, he stood toe-to-toe with an Olympic champion and emerged victorious, announcing himself to the athletics world in spectacular fashion.