If you’re just beginning an exercise regimen or increasing the intensity in some way or another, then you’ll most likely experience soreness 24-48 hours after your workout.

This is normal, but can be overwhelming and sometimes debilitating for people.

Well, here are some special things you can do to initially prevent soreness and, secondarily, reduce the pain after your workout.

How can I prevent soreness?

Go half to three-quarters of your anticipated intensity or duration. For instance, if you’re performing 60 seconds of various exercises, then reduce it to 30-45 seconds per exercise. You’re still going to get the results, but you will reduce the post-workout pain.

Be sure to warm-up fully prior to the workout and stretch your body, especially whatever feels tight after the exercise.

Before, during and after exercise, drink lots of water to flush out toxins and hydrate your body. Muscles that are dehydrated are prone to cramping and that never feels good.

Too late, I’m sore. Now what?

Don’t fret. Just recognize that if you stop exercising now it will take longer for your soreness to go away and you will not get anywhere with your fitness goals. These are both undesirable, right?

Drink a lot of water. This will help to flush out toxins and hydrate your cells.

Be determined to perform your workout as planned the next time around. Perhaps you can go a little easier on yourself. But if you stop altogether, then you will not get the results you want.

Be active between workouts. Take your dog for walks or a supportive friend. Stretch and even perform tissue quality techniques (self-massage) to improve recovery time, blood flow to the muscles and squeeze out the acid build-up in your muscles. (We do this at every fitness boot camp to help reduce soreness and injury.)

Make sure you consume at least 15 servings anti-inflammatory and anti-oxidant-rich fresh fruits and vegetables every day!  Your body is designed to get fuel from these precious sources.  The more active you are, the more you need to consume.  Your active body is constantly emitting sparks of metabolism to the billions of cells throughout the day.  If left unchecked, then you are prone to oxidative stress, which can lead to a host of medical problems.  If you have difficulty fitting in fresh, raw, pesticide-free produce, then be sure to check out the simplicity of Juice Plus.

What the heck, go and get a massage. Nothing beats the touch of human hands chasing away the acid build up and speeding your body into faster recovery. Just be sure to drink water like a fish.

Be happy. You are experiencing much needed changes your body has to make in order to adapt to the demands you’re placing on it. Did you know that our bodies are so adept at adapting that soon the workout you just did will feel not only tolerable but easy? Congratulations on making one of the biggest changes of your life!

Liz Donnelly is Cleveland’s go-to resource for busy moms fitness and President of Training by Liz, LLC. She is a member of National Association of Professional Women, International Youth Conditioning Association and many civic organizations. For comment or to request speaking engagements she can be reached at info@trainingbyliz.com.