(BPT) - Fall is arguably one of the best seasons for running. The crisp, cool air brings runners a much-needed reprieve after a summer of sweaty miles and serves as a reminder to make the most of the outdoor running season before winter sets in. Autumn is also the peak training season for marathoners and casual runners preparing for a big fall race, turkey trots or similar community events.
As the miles add up, sore knees, tight calves and other minor aches are to be expected. However, you don't need to let them get in the way of your training. As part of its partnership with New York Road Runners (NYRR), TYLENOL® PRECISE® is offering the following simple tips1 to help you care for your hardworking muscles when minor aches arise, so you can continue to move through your running journey with confidence.
1. Give sore muscles a break
You may be tempted to continue to run with muscle soreness, but doing so may do more harm than good. Instead of powering through discomfort, avoid overusing your sore muscles and give your body time to recharge. Swap a hard running session for a walk or take time off before returning to your training, especially if you're dealing with shin splints, hip pain or pain in your lower back.
2. Stretch gently when movement feels comfortable
Once you feel comfortable moving again, ease back into activity with a gentle stretch for muscle soreness. Aim for slow, controlled movements and never force a stretch. This is a good lesson in listening to your body. Pay attention to how your body responds to stretches and meet it where it is, rather than where you think it should be. Remember, a stretch should feel challenging but not painful.
3. Choose heat or cold therapy
When your muscles feel sore, tight or achy, simple at-home remedies like hot or cold therapy may help provide temporary relief. Which approach you choose will largely depend on your situation.
For example, use heat to increase blood flow to a sore or tight area by using a warm towel or heating pad, or by slipping into a warm bath with Epsom salts. On the other hand, if you're experiencing minor pain, use cold therapy like an ice pack or cold compress to help reduce inflammation and swelling and soothe pain.
For targeted, temporary relief from minor muscle and joint pain, you could also consider a topical cream. Rather than taking an oral product like ibuprofen or acetaminophen alone, try using a topical solution with maximum strength lidocaine2 to soothe sore legs from running right at the source of the discomfort. See tip No. 5 for more detail.
4. Find simple ways to manage stress
Have you noticed that when you're stressed, your muscles tense up? Finding ways to manage stress can help relax tense muscles, giving your mind and body a much-needed rest.
Managing stress doesn't have to be a big to-do. Try a few minutes of guided meditation, deep breathing, light movement or gentle yoga. These simple activities offer you the chance to pause and check in with your body so you can decide what it needs before you tackle the next mile.
5. Keep targeted topical relief within reach
Sometimes you need a little help managing discomfort after a run. As the official topical pain relief of the 2026 TCS New York City Marathon, TYLENOL® PRECISE® supported runners throughout this year's training season, with many turning to it to help with minor muscle and joint pain along the way.
For targeted, temporary relief when you need it, consider TYLENOL® PRECISE® Cooling Pain Relieving Cream or Pain Relieving Patches. Formulated with maximum over-the-counter strength lidocaine as the primary ingredient, both products offer targeted, topical pain relief for minor muscle and joint pain from running, right where it hurts. Plus, they're small enough to fit in your gym bag or at-home kit for temporary relief when you need it most.
Find relief after every mile
Whether you are preparing for 26.2 miles, building toward your first 5K or simply enjoying the last few weeks of the outdoor running season, listen to your body and give it the care that it needs to keep moving. Visit TYLENOL.com/Precise-Pain-Relief for more information on managing minor aches and pains.
Use Products Only As Directed.
Sources
1. https://medlineplus.gov/ency/article/003178.htm
2. https://my.clevelandclinic.org/health/drugs/19854-lidocaine-skin-cream-or-ointment
This story was produced by TYLENOL and reviewed and distributed by Brandpoint.
