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=Why is DOMS important?=
Because running involves a lot of eccentric stress, DOMS is common in runners, especially after [[Downhill Running]]. The pain that occurs 24-72 hours after exercise can prevent continued training. However, the biggest issue for long distance runners is that although the pain occurs 24-72 hours after exercise, the weakness peaks after 30 minutes <ref name=<ref name="Marginson-2005"/>/>. If you've ever run a long, steep descent, you'll know the strange feeling of weak numbness that pervades your quads as the effect of the downhill builds up. The Boston Marathon or the latter part of Mount Mitchell Challenge have descents that cause this type of weakness. If you've felt a similar weakness in the latter stages of a marathon, this may not be [[Glycogen]] depletion creating 'the wall', but eccentric muscle damage that will later manifest itself as DOMS. It is suggested that this is the reason the Boston Marathon course is relatively slow, even though it is a net decent.
=What does DOMS mean to you?=
There is some good news in all of this. While excessive eccentric exercise can cause DOMS, doing some eccentric exercise causes the muscles to adapt and to be able to handle eccentric exercise without DOMS <ref name="Y1"/>. There are two ways then of protecting your muscles from DOMS in running; running greater distances, or running downhill. I believe that downhill running that is greatly underutilized in training regimes. Most hill training workouts focus on the uphill segment, and relegate the downhill to recovery. While uphill can produce some benefits, it is the downhill that can provide the greatest advantage. Adding hills into your workout can make you a much stronger runner, and have benefits even on flat race courses. Don't just use the downhill to recover from the uphill, but work on the downhill.
| 2xImproved<ref name="TanabeMaeda2015"/><ref name="Davis-2007"/>
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==HMB (β-hydroxy-β-methylbutyrate)==
There's limited research on HMB and DOMS which suggests HMB might help reduce DOMS<ref name="van SomerenEdwardsHowatson2005"/><ref name="NunanHowatsonvanSomeren2010"/><ref name="KnitterPantonRathmacher2000"/>. The research isn't great, and the results aren't huge, but given the other benefits of [[HMB|HMB For Runners]], I think it's worthwhile. (As an aside, I was amazed to find one study on HMB and DOMS didn't actually use a product containing HMB<ref name="AbumradRathmacher2011"/><ref name="NunanHowatsonvanSomeren2011Ack"/>!)
==CBD Oil==
I have heard anecdotal suggestions that CBD oil may help with sleep after DOMS inducing exercise, but I've found no supporting research. Note that in 2018, World Anti-Doping Agency (WADA) removed CBD, from its 2018 prohibited substances list, but the legality of CBD is complex.
<ref name="ChaffinBerg2011">Morgan E. Chaffin, Kris E. Berg, Jessica R. Meendering, Tamra L. Llewellyn, Jeffrey A. French, Jeremy E. Davis, Interleukin-6 and Delayed Onset Muscle Soreness Do Not Vary During the Menstrual Cycle, Research Quarterly for Exercise and Sport, volume 82, issue 4, 2011, pages 693–701, ISSN [http://www.worldcat.org/issn/0270-1367 0270-1367], doi [http://dx.doi.org/10.1080/02701367.2011.10599806 10.1080/02701367.2011.10599806]</ref>
<ref name="ChenNosaka2008">Trevor C. Chen, Kazunori Nosaka, Chia-Ching Wu, Effects of a 30-min running performed daily after downhill running on recovery of muscle function and running economy, Journal of Science and Medicine in Sport, volume 11, issue 3, 2008, pages 271–279, ISSN [http://www.worldcat.org/issn/14402440 14402440], doi [http://dx.doi.org/10.1016/j.jsams.2007.02.015 10.1016/j.jsams.2007.02.015]</ref>
<ref name="Child-1998"> RB. Child, JM. Saxton, AE. Donnelly, Comparison of eccentric knee extensor muscle actions at two muscle lengths on indices of damage and angle-specific force production in humans., J Sports Sci, volume 16, issue 4, pages 301-8, May 1998, doi [http://dx.doi.org/10.1080/02640419808559358 10.1080/02640419808559358], PMID [http://www.ncbi.nlm.nih.gov/pubmed/9663954 9663954]</ref>
<ref name="Jones-1989"> DA. Jones, DJ. Newham, C. Torgan, Mechanical influences on long-lasting human muscle fatigue and delayed-onset pain., J Physiol, volume 412, pages 415-27, May 1989, PMID [http://www.ncbi.nlm.nih.gov/pubmed/2600839 2600839]</ref>
<ref name="TufanoBrown2012">James J. Tufano, Lee E. Brown, Jared W. Coburn, Kavin K.W. Tsang, Vanessa L. Cazas, Joe W. LaPorta, Effect of Aerobic Recovery Intensity on Delayed-Onset Muscle Soreness and Strength, Journal of Strength and Conditioning Research, volume 26, issue 10, 2012, pages 2777–2782, ISSN [http://www.worldcat.org/issn/1064-8011 1064-8011], doi [http://dx.doi.org/10.1519/JSC.0b013e3182651c06 10.1519/JSC.0b013e3182651c06]</ref>
<ref name="RanchordasRogerson2018">Mayur K Ranchordas, David Rogerson, Hora Soltani, Joseph T Costello, Antioxidants for preventing and reducing muscle soreness after exercise: a Cochrane systematic review, British Journal of Sports Medicine, 2018, pages bjsports-2018-099599, ISSN [http://www.worldcat.org/issn/0306-3674 0306-3674], doi [http://dx.doi.org/10.1136/bjsports-2018-099599 10.1136/bjsports-2018-099599]</ref>
<ref name="AbumradRathmacher2011">Naji N Abumrad, John A Rathmacher, Exercise-Induced Muscle Damage is Not Attenuated by Maximuscle β-Hydroxy-β-Methylbutyrate-1000™ Supplementation, Journal of Strength and Conditioning Research, date July 2011, volume 25, issue 7, pages 1–2, ISSN [http://www.worldcat.org/issn/1064-8011 1064-8011], doi [http://dx.doi.org/10.1519/JSC.0b013e3181f7c3a8 10.1519/JSC.0b013e3181f7c3a8], PMID [http://www.ncbi.nlm.nih.gov/pubmed/21555959 21555959]</ref>
<ref name="HeHockemeyer2015">F. He, J. Hockemeyer, D. Sedlock, Does Combined Antioxidant Vitamin Supplementation Blunt Repeated Bout Effect?, International Journal of Sports Medicine, volume 36, issue 05, 2015, pages 407–413, ISSN [http://www.worldcat.org/issn/0172-4622 0172-4622], doi [http://dx.doi.org/10.1055/s-0034-1395630 10.1055/s-0034-1395630]</ref>
<ref name="van SomerenEdwardsHowatson2005">Ken A. van Someren, Adam J. Edwards, Glyn Howatson, Supplementation with β-Hydroxy- β-Methylbutyrate (HMB) and α-Ketoisocaproic Acid (KIC) Reduces Signs and Symptoms of Exercise-Induced Muscle Damage in Man, International Journal of Sport Nutrition and Exercise Metabolism, date August 2005, volume 15, issue 4, pages 413–424, ISSN [http://www.worldcat.org/issn/1526-484X 1526-484X], 1543-2742 !!eissn!!, doi [http://dx.doi.org/10.1123/ijsnem.15.4.413 10.1123/ijsnem.15.4.413], PMID [http://www.ncbi.nlm.nih.gov/pubmed/16286672 16286672]</ref>
<ref name="NunanHowatsonvanSomeren2010">David Nunan, Glyn Howatson, Ken A van Someren, Exercise-Induced Muscle Damage Is Not Attenuated by β-Hydroxy-β-Methylbutyrate and α-Ketoisocaproic Acid Supplementation, Journal of Strength and Conditioning Research, date February 2010, volume 24, issue 2, pages 531–537, ISSN [http://www.worldcat.org/issn/1064-8011 1064-8011], doi [http://dx.doi.org/10.1519/JSC.0b013e3181c4d370 10.1519/JSC.0b013e3181c4d370], PMID [http://www.ncbi.nlm.nih.gov/pubmed/20072045 20072045]</ref>
<ref name="KnitterPantonRathmacher2000">A. E. Knitter, L. Panton, J. A. Rathmacher, A. Petersen, R. Sharp, Effects of β-hydroxy-β-methylbutyrate on muscle damage after a prolonged run, Journal of Applied Physiology, date 1 October 2000, volume 89, issue 4, pages 1340–1344, ISSN [http://www.worldcat.org/issn/8750-7587 8750-7587], 1522-1601 !!eissn!!, doi [http://dx.doi.org/10.1152/jappl.2000.89.4.1340 10.1152/jappl.2000.89.4.1340], PMID [http://www.ncbi.nlm.nih.gov/pubmed/11007567 11007567]</ref>
<ref name="NunanHowatsonvanSomeren2011Ack">David Nunan, Glyn Howatson, Ken van Someren, Exercise-induced muscle damage is not attenuated by β-hydroxy-β-methylbutyrate and α-ketoisocaproic acid supplementation'., Journal of Strength and Conditioning Research, date July 2011, volume 25, issue 7, page 2, ISSN [http://www.worldcat.org/issn/1064-8011 1064-8011], doi [http://dx.doi.org/10.1097/01.JSC.0000399726.36961.6c 10.1097/01.JSC.0000399726.36961.6c]</ref>
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