How to stop muscle soreness/stiffness from exercise?

Heat, rest, Advil and a day or so. It will pass.

Congratulations. You are young and will bounce back.

(Please use breaks in long walls of text.)

Even at your age, you can overdo things.

Congratulations.
It sounds like you dramatically increased your exercise load. Now you have to pay the price. It should pass in a day or two.
Eat some bananas if you can. You use up a lot of potassium doing exercise. Actively rehydrate. Drink 8 to 10 glasses of water today.
Take a hot shower, maybe do some gentle stretching of the sore areas.
Hope you feel better soon.

A hot bath with epsom salts might help your stiffness and soreness. Also taking an NSAID like Alleve would help the inflammation.

There’s no way to eliminate it entirely.

Congratulations on finishing. For a first-of event, what you are feeling is only to be expected. Exercise is one of those limited number of things where the cure really is the hair from the dog that bit you. If you did a 10K several times a week, you’d hit a point where it became no big deal.

All the above advice is good for relieving the present reminders of your achievement. I’d just add that researchers looking into various runner’s strides, and the upper limits of where the human body may be able to go have discovered that power walking is actually an unnatural stride for a human body and is much more stressful that a comfortable running stride. Next time out, run while you can, then just walk with a decent pace but ordinary stride if you have to do intervals.

Way to go!
It sounds like you could benefit by using rice (rest, ice, compression and elevation).
If you have small areas of soft tissue pain then try a 15 minute ice message.
I find that sitting in a tub of very cold water (I add a bunch of ice cubes) for 15 to 20 minutes a day for a couple of days really speeds up the healing process as well as decreases the muscle pain after finishing a full marathon.
Definitely stay away from hot tubs or hot baths for a few days.
Keep up the great training, But don’t increase your mileage more that 10% per week.

Congrats!! Well I like epsom salts with comfrey a massage magnesium CALM from a grocers. A lot of vegies but some carbs too even if it is just a potato. I load up on omega rich foods.

I also might alternate with resting with stretches (hatha yoga) and light walking. Ideally. That works great for cramps when I get them.

I can’t imagine that no one has given you the right answer yet:

Stop with the bloody exercise. Lie down, relax, and read a book.

Massage the areas yourself and do small stretching when sitting for long periods on time. They also have rollers. It is likely lactic acid building up.

Hydration and nutrition are important, as is stretching the muscles when warm for prevention. Heat and massage to loosen the tight muscles after the fact.

I went to the hotel pool (we stayed in one for the weekend). The water was really cold so I suppose it equated to an ice bath lol. After going to the pool, stretching, massaging, and getting rest I felt a lot better. Thanks everyone! Well, I’m sure next year won’t be bad since I have an entire year to train now instead of one month :)

Hey!
hope your soreness has gone down, a couple of tips to prevent this from happening again:

try to warm up before any type of activity, you can do so by walking before running, bodyweight squats, push ups, jumping/running in place etc… this is what is considered “dynamic stretching/warmup”.
after you exercise you can stretch out your entire body to relax your muscles, this will help with recovery and inflammation as well! this is called “static stretching”. Personally i like to stretch when i get home from school or work and not just after exercising. not only will this help with the recovery but will improve your flexibility if you are consistent with it.

and of course as some people already mentioned, stay well hydrated throughout the day and make sure to take a multivitamin and fish oil 1–3 mg a day. fish oil has anti inflammatory so it is an excellent supplement to add to your daily routine.

Another thing you could try is investing on a “Foam Roller”. You can buy one through amazon or at your local sporting goods store. foam rolling is a technique to induce “Self Myofascial release” which is excellent for soreness. i personally foam roll my entire body before and after weightlifting and when i go running with my dog. if you do not have the money to invest in a foam roller, a tennis or lacrosse ball will do! you can find some tutorials on YouTube on how to do it properly. hope this helped!

Accept that you can’t avoid it the first time of more intense exercise. When you repeat the exercise your muscles are better prepared.