There's no way to sugar coat being stuck in the last weeks of winter, particularly when it's wet. As motivation becomes harder to come by and you're relying on your routines to keep you on track, it's a good time to refresh your goals. What do you hope to get out of training? Why do you get out of bed? Is it for Andy's sparkling personality, the sun rising behind the bridge? Or something more personal...
Participating in social events can help you feel a sense of belonging to the group, which can boost your motivation to show up to training. So even if you haven't rsvp'd, come to The Toxteth on Friday (upstairs on the Terrace from 6pm) and enjoy getting to know the people who show up beside you at the crack of dawn... Like the people below. Well done to everyone who showed up this week!
If you've been at Daybreak for any length of time, you've probably experienced sore muscles know as DOMS at some point. DOMS is shorthand for Delayed Onset Muscle Soreness, which is the pain and stiffness you feel in your muscles after engaging in unfamiliar or intense physical activity. This soreness typically begins 12 to 24 hours after the exercise and can peak between 24 to 72 hours post-workout. It is sometimes accompanied by swelling, reduced range of motion, and even a temporary decline in strength.
DOMS is caused by microtears in the muscle fibers during exercise, especially when you're doing new or more intense activities. These microtears are a normal part of building muscle strength, as your body repairs and strengthens the muscles during recovery. Feeling DOMS is not in itself an indication of whether you've worked hard enough, though it does typically indicate change is occurring.
Here are some ways to manage or prevent them:
Warm-Up: Properly warming up loosens the joints and improves blood flow, reducing the likelihood of rips and tears in the muscle, which reduces the the severity of DOMS.
Cool Down and Stretching: Stretching after your workout improves circulation, facilitating removal of noxious waste, advancing recovery.
Active Recovery: Engaging in light activities like walking, gentle yoga, swimming or simply being less sedentary, can help reduce soreness by increasing blood flow which flushes out exercise byproducts, speeding up recovery.
Hydration and Nutrition: As your muscles work harder they require more oxygen, which travels in blood. Staying hydrated therefore ensures this oxygen supply is readily available. Your diet should include good quality protein to support muscle repair cycle. Whole grains, fruits, vegetables, and healthy fats (particularly those rich in omega-3s) should also be incorporated for optimum results.
Rest: Giving your muscles time to recover is crucial.
While DOMS can be uncomfortable, it’s a normal part of the muscle-strengthening process. It’s a sign that your muscles are adapting and growing stronger. By managing DOMS with proper recovery techniques, you can continue progressing in your fitness journey while minimising discomfort.
Andy will be in Balmain tomorrow. I'm sadly going to miss Friday night, but hope you all have fun!
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