What to do after a long run?

Collinsclan22

I ran 5.4 miles this morning - my longest before that was only 4.05 - so besides it being an NSV, it's a major goal accomplished. But I am feeling sore already! I drank some milk and ate a bunch of protein when I got home (about a half hour after the run), and then I took a couple of advil about an hour later. What should I do now? It's my quads that are feeling it the most. And getting up and down the stairs is getting painful. I have six kids and have to be able to chase them around!! Any advice is appreciated.

TrueBlueBruin78

Great job. I just finished my recovery day run (just a quick 30 min 3 mile run) that i did while fasted, so after i was done i made myself
breakfast, egg whites and oatmeal. Make sure you ice your legs take an ice bath if possible helps out tremendously.

ashlinmarie

When I first started biking, my legs hurt so bad that I could barely stand up for days on end. I ended up making as close to an ice bath as I could by running really cold water, putting on a sweatshirt, and submerging my legs in the cold water for 20 minutes. I started feeling better almost instantly and could move normally by the next morning. In fact, I never had pain that bad again.

PShep17

Cold shower

Collinsclan22

Thanks, y'all! I'm really dreading the cold bath, but I'm thinking it's going to be necessary.

ThickMcRunFast

My long run aftercare routine is

-Make a protein shake while the ice bath is filling

-Make horrible noises while getting into the ice bath

-Sit, shiver, drink my protein.

After I will stretch out more and use my Stick or foam roller to massage any sore areas. If it was a super hot day I'll take an endurolyte to replace salt loss (it helps me not feel wonky the rest of the day). This is only for runs of 15 miles or more though, you may only need to ice your quads/shins, rather than going for the full ice bath. Good luck, and great job!