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Nutrition to Solve DOMS

DOMS, Delayed Onset Muscle Soreness, can be debilitating for any runner. For some it can potentially mean time out of training or missing that big race.

In this episode we explain what DOMS is and who may be at risk of developing it. We also outline the key signs and symptoms to observe for and delve into the world of nutrition.  We explore how nutrition could help reduce the risk of a runner developing DOMS and/or how it could support recovery from DOMS.


DOMS – discovering what it is and who might suffer from it. 


Delving into the key signs and symptoms of DOMS, which include tenderness and stiffness  


Discussing blood markers markers used to determine the degree of muscle damage from DOMS.


Outlining the Female Factors linked to DOMS. Are women more susceptible?


Discovering how nutrition may help reduce the risk of DOMS and/or support recovery from it.  


Thinking about additional approaches to support recovery from DOMS e.g. sports massage, cold/hot compress.


Key Takeaways:

  • DOMS can happen to anyone, but women may be more susceptible
  • Be mindful of DOMS when adjusting training up or changing running style eg. from road to trail.
  • Build up training slowly to try and avoid/reduce risk/severity of DOMS, especially if you are new to running
  • If DOMS symptoms are severe STOP training for a period if time – it will be worth it in the long term.
  • Consider your diet – is it anti-inflammatory or could it be a risk factor for DOMS? Listen to E14 for some great food ideas.

Related Episodes:

Endurance Running and Immune System

Vitamins and Minerals and the Female Runner


The suggestions we make during this episode are for guidance and

advice only, and are not a substitute for medical advice or treatment.

If you have any concerns regarding your health, please contact

your healthcare professional for advice as soon as possible.

Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living.

Together they host RUNNERS HEALTH HUB. A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health.

We are excited to be able to share our expertise, experience and short cuts with you. We hope you’ll join us again. If you’d like to know more about us and She Runs Eats Performs please check out our TRAILER.

If you’re ready to make learn more about how you may introduce easy nutrition into your running and training plan join our Easy Nutrition For Healthy Runners Online Programme for short videos, recipes, downloads and LIVE training and Q&A.

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If you’d like help from Karen and Aileen to design a personalised sports nutrition plan for your running – please contact them at

Happy Running!

Aileen and Karen