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From Fellrnr.com, Running tips
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=Muscle Damage=
Running, and especially [[Downhill Running]] tends to produce muscle damage and [[Delayed Onset Muscle Soreness]]. This damage immediately weakens the muscles, with recovery and remodeling of the muscle fibers taking around 14 days<ref name="images"/>. After a single bout of DOMS, the muscle fibers undergo 'profound adaptations' to be more resilient<ref name="images"/>. It seems reasonable that this mechanism is a key benefit of the Long Run. Therefore a long run should be long enough to create some muscle damage, while balancing the risk of injury. Similar muscle damage [[Glycogen| can be seen]] after a marathonthat can take up to 8 weeks to recover from<ref name="Warhol-1985"/>.
<gallery widths=300px heights=200px caption="Muscle damage from eccentric exercise (downhill running)">
File:EccentricA.JPG|Muscle before downhill running<ref name="images"/>
<ref name="selective">Selective glycogen depletion in skeletal muscle fibers of man following sustained contractions [http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1331072/ http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1331072/] </ref>
<ref name="images">Neuromuscular disease-associated proteins and eccentric exercise [http://jp.physoc.org/content/543/1/297.full.pdf http://jp.physoc.org/content/543/1/297.full.pdf] </ref>
<ref name="Warhol-1985"> {{Cite journal | last1 = Warhol | first1 = MJ. | last2 = Siegel | first2 = AJ. | last3 = Evans | first3 = WJ. | last4 = Silverman | first4 = LM. | title = Skeletal muscle injury and repair in marathon runners after competition. | journal = Am J Pathol | volume = 118 | issue = 2 | pages = 331-9 | month = Feb | year = 1985 | doi = | PMID = 3970143 }}</ref>
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