The Herd | Edition 25

Spyridon Louis was born into humble beginnings in the small town of Marousi, Greece, helping his father as a water carrier and living a life far removed from the world of athletics (1, 2, 3). When the first modern Olympic Games were held in Athens in 1896, the marathon - a race inspired by the legendary Pheidippides - became the centerpiece event, and the hopes of an entire nation rested on the prospect of a Greek victory (3, 4, 5). Encouraged by his military commander, Louis entered the race with little formal training but a lifetime of endurance earned from his daily labors (2, 6).

Tips & Advice: Healing Inflamed Joints & Sore Muscles

Training hard? The grind doesn’t stop—but your recovery game has to keep up if you want to stay injury-free and consistent. Here’s how to treat sore muscles and inflamed joints so you can hit the road or track strong again.

🧘 1. Active Recovery > Total Rest

Full rest days are fine, but easy movement promotes circulation and helps flush out soreness. Go for a 30-minute walk, bike ride, or do mobility work the day after a hard effort.

❄️🔥 2. Fire and Ice

• Use ice after intense sessions or when joints feel swollen or inflamed. 10–20 minutes is enough.

• Use heat for stiff muscles and tight spots (like hip flexors or lower back) once swelling is down.

🥦 3. Fuel Recovery from the Inside

• Prioritize anti-inflammatory foods: salmon, tart cherries, spinach, turmeric, ginger.

• Protein rebuilds muscle—aim for 20–30g within 1–2 hours post-run.

• Hydration affects joint lubrication and tissue repair, so drink up (especially in hot/humid conditions).

💤 4. Sleep Is Your Secret Weapon

Don’t underestimate this. Muscle repair, hormone regulation, and inflammation control all happen during deep sleep. Aim for 7–9 hours, and try to keep your bedtime/wake-up consistent—even on weekends.

💊 5. Consider These Supplements

While not essential, these can support joint and muscle health:

• Magnesium: helps reduce cramping and relax muscles

• Omega-3s: combat inflammation

• Collagen + Vitamin C: support tendons, ligaments, and joint tissue

⚠️ 6. Listen to the Pain

Soreness = normal. Sharp, localized joint pain that lingers = not normal. Don’t push through it. Take a few days off and reassess. Catching overuse early is key to long-term progress.

🌀 7. Foam Rolling & Massage

Spend 5–10 minutes post-run rolling out your quads, hamstrings, calves, and glutes. It improves mobility and reduces muscle tension. Bonus: it’s a great way to mentally cool down after a session.

Runner’s Rule of Thumb: If you train like a pro, recover like one. Your next breakthrough doesn’t happen during the workout—it happens after it.