Post run recovery practices
derekj222
Posts: 370 Member
For doing 18 miles yesterday at 9 min pace, my body feels really good today. As I am sure I am more conditioned, it surprises me because I haven't ran this distance since my fall marathons. I just sat in ice cold bath (no ice) for about 20 minutes. I really should soak my feet in epsom salts as most of my issues are with sore feet. Runners what do you do post long or intense runs?
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I actually like going for a 3km slow recovery run the day after.
And doing yoga.0 -
I foam roll my legs and ice my feet the day of (I should do it every day honestly it makes me feel better). Next day I do cross training like the elliptical for 45 minutes.0
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Foam roll and bike for me!
It's been getting easier lately though! (I'm training for my first marathon right now and I'm at the 18-19 miles long run stage).... Makes me believe I won't always be hurting
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I mostly lay on my floor and feel like dying oh...and I consume some carbs and protein at a roughly 4 to 1 ratio
)
all kidding aside, I guess I do a little stretching and not much else. I love stretching and tend to do more on days of less mileage or on cross training days. But, truthfully, after a Sunday long run, I am just looking for some food and to take a load off.0 -
I take a nap.0
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I take a nap.
yep. me too, but I hook up a Gatorade IV drip before I do.0 -
I recently bought a dense foam ball and love it. It targets very well and feels like it digs deeper. Also, walking, sleeping, and Cheez Its.0
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I take a nap, too.0
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Chocolate milk, hot shower and a potluck dinner.0
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Agree with most everyone. I usually come back, eat a protein fruit smoothies, maybe a Qdoba burrito, shower, maybe short ice bath, then long nap...
Just didn't know if anyone had any secret recovery methods...0 -
Depends on how I feel. If I feel good I just go about my day.
If something needs attention, then I stretch, foam roll, ice, etc.0 -
When I was doing my really long runs for marathon training I would have an epsom salt bath while I drank my recovery shake (banana, choc almond milk and peanut butter) and then do some foam rolling and stretching later. And then eat all the food.0
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I'd like to say that I have this great stretching routine but that would not be true. I don't really like stretching and after a long hard the last thing I want to do. I do sometimes though. The only absolute is to eat, with a good dose of protein, within 15 or 20 minutes. And I do like hot baths with Epsom salts. Tried ice baths. Hated them and did not feel like they helped so........0
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I haven't run as far as some of you but with past knee problems I am trying to take it slow. The longest I have run is 12 miles and when I get back from a long run, I foam roll, use "the stick", drink 16-32 ounces of water and have a chocolate gugel and stretch. Then it's off to a hot bath with about 6 pounds of epsom salt for as long the water stays warm. Then I eat some yogurt, pb2, oats, chia, flax, cocoa, and sunflower seeds all mixed in a bowl together. I call it chunky monkey muesli. 0
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I think others have covered all of the basics, so I will just share one thing that helped me: continue to drink water to properly re-hydrate throughout the day post-run. It seemed like whenever I would do a 20 mile+ run, I would end up with a horrible headache. Someone mentioned that I probably wasn't properly re-hydrated. I might drink 28 oz and hour during the run depending and I would drink right after the run and then stop and not feel like drinking. So I finally learned to continue drinking fluid at the same pace for about another 2-3 hours post run and my headaches went away (that is to say, I never got them). You didn't mention headaches, so the particular may not apply, but I do think hydration will play into your post run recovery as well. Good luck!0
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I am terrible at taking care of myself properly. Usually I shower, destroy some breakfast, put on my compression gear, and then head out for the day with the kiddos. I usually do not take the time to stretch and foam roll until nap time or that night. I usually do ice my feet that night.0
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Anything over 12 miles I'll take an ice bath, then eat eat eat then take a nap. If an ice bath isn't possible, I'll elevate my legs at > 45 degrees for the same amount of time as I would do the ice bath.0
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On my long run days I usually do a bit of easy stretching for my hamstrings, quads and calves. Maybe 10 minutes worth. I have a post-run snack, and coffee. Shower, out on some warm socks and generally cozy clothes and go about my day with the kids.
Later than night before bed I will foam roll, and do a bit more all over stretching.
During the week, after I run, I've been following a post-run yoga video on youtube, hosted by Fiji McAlpine. I feel like it has made a big difference in being able to crank out my weekly runs back to back to back without complaint.0
