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Soreness is caused by two things. First is already listed, it's little tears in your muscles, this is good because it causes your muscles to build more. Second is Lactic acid buildup. This is caused when the muscles arent getting quite enough energy from aerobic means. So they use chemical energy, and the byproduct is lactic acid.
The tears you cant do anything about. Lactic acid buildup though can be worked out of your system. My workout is about 1-1.5 hours of lifting, with anywhere between 20-35min running immediately afterwards. Understand though you want to run at a slower rate (low cardio or fatburn setting on treadmills) so that your muscles dont end up causing more buildup. Run slow enough so that your body can cleans itself without producing more (but fast enough to keep your heartrate up).
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