Long run recovery?

ryblueeyes
ryblueeyes Posts: 257 Member
in Fitness and Exercise
Another thread got me thinking... How do YOU recover after a long run?

Replies

  • ThickMcRunFast
    ThickMcRunFast Posts: 22,511 Member
    Sometimes a protein shake while sitting in an ice bath followed by a 20 minute nap.

    Sometimes a shower beer.
  • timeasterday
    timeasterday Posts: 1,368 Member
    Eat a lot. Try not to sit around too much. Get a good night's sleep. Take a rest day the following day.
  • fleetzz
    fleetzz Posts: 962 Member
    Eat.
  • ZenInTexas
    ZenInTexas Posts: 781 Member
    After a really long run, like 3 hours, I'll have a recovery shake while I soak in the bath. After just a regular long run like 2 hours, I have coffee and eat a bunch of food. If I'm being good I'll foam roll later in the day.
  • JustWant2Run
    JustWant2Run Posts: 286 Member
    Ice cream. Proteins, carbs and yummy!! :)

    I always foam roll morning and night but I will add a quick session after a long run.

    That's about it :)
  • SarcasmIsMyLoveLanguage
    SarcasmIsMyLoveLanguage Posts: 2,668 Member
    Lots of water, a good streatch, a bit of food or chocolate milk, a hot bath with epsom salts, sleep.
  • SKME2013
    SKME2013 Posts: 704 Member
    I eat, take a shower and then go for a walk with my dogs. Sitting too much after a long run makes it worse for me.
    Stef.
  • aarar
    aarar Posts: 684 Member
    With another run :)

    Seriously though the worst thing I can do after a long run is to sit down and do nothing for the rest of the day. When I keep busy (no matter how exhausted I am) I I never feel stiff or sore.
  • georgiaTRIs
    georgiaTRIs Posts: 229 Member
    I stay active and drink lots of water. A nice walk a few hours after the marathon always helps. DO NOT sit for the day. Keep moving
  • cms721
    cms721 Posts: 179 Member
    Eat, walk around, get on a massage table.
  • goanothermile
    goanothermile Posts: 98 Member
    Another thread got me thinking... How do YOU recover after a long run?

    It depends.

    <8 miles: Nothing special. Shower. Hydrate. Eat what I need/want. Stretch. Might do this before work.

    8-13 miles or less at a normal training pace: Glass of Hammer Recoverite or chocolate milk. Eat some protein. Just get on with normal activity, which usually includes some walking around. Foam roll, definitely after and possibly before.

    Over 15 miles, really fast or hilly run, or after a half marathon race: Same as above, plus an ice bath. Foam roll before and after if possible.
  • DavidMartinez2
    DavidMartinez2 Posts: 840 Member
    Define "long run".
  • davemunger
    davemunger Posts: 1,139 Member
    Stretch. Sit down with friends for coffee. Try to eat some carbs and protein. Then the next day I always make sure to do an easy recovery run. This, more than anything, even if it hurts, will substantially alleviate the DOMS that typically appears on the following day.
  • lporter229
    lporter229 Posts: 4,907 Member
    Nice long shower, otherwise, nothing special that day, but I do a good recovery run the next day and eat TONS of food. I am never particularly hungry after a long run, but the next day, boy I can eat everything in sight!
  • tkillion810
    tkillion810 Posts: 591 Member
    I drink a recovery shake while I shower and then try to keep moving around the remainder of the day. I don't take a rest day the next day - I usually go to kickboxing and do a recovery run.
  • sarahc001
    sarahc001 Posts: 477 Member
    <20mi: Go back to work, or stay active through the day
    20-30mi: nap, then a short walk (approx 1mi loop with the dogs.) Sometimes I work these days too (tomorrow I'll do 20 in the middle of my work day.)
    31-50+ Bourbon and coke, sometimes a beer lol.
  • litsy3
    litsy3 Posts: 783 Member
    After a long training run: stretch, have breakfast.

    After a race: stretch, go for a cool-down jog, then eat a huge plate of roast beef and drink half a bottle of wine.
  • _Waffle_
    _Waffle_ Posts: 13,049 Member
    Protein shake, breakfast, shower, relax and maybe nap. Then I have a couple beers and watching some football while icing my feet (if necessary).
  • Shropshire1959
    Shropshire1959 Posts: 982 Member
    Chocolate Milk .. can't get enough of this straight after a long (for me) run
  • saskie78
    saskie78 Posts: 237 Member
    Small amount of food immediately after, followed by a full healthy meal an hour later. And a nap.

    Of course, this is what I try to do, but sometimes, I forget to bring a snack for postrun, drive for an hour home after, and then eat a pint of ice cream when I get home instead :)
  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
    Eat, shower, eat, nap.
  • jeffyoyo
    jeffyoyo Posts: 1
    21 sept I did here in the Netherlands a 10 mile run *(toghetter with 65.000 other people) from Amsterdam to Zaandam after the 16 km run which is about 6km longer than the longest I train. I did get a little bit stiff next mornin, what I did was getting on my bicycle and went on a 10km bike run.half way I got off jogged for about half an hour back on the bike and home.
    After that no painfull muscles or whats so ever.
    If I realy feel hungry after doing to much sports I eat some extra fruits as compensation.
    Even when I was at my heaviest *(about 119 kilo) I did 4 or 5 times some sort of training.
    And now with the help of this app I am really losing weight.

    Sorry if I made many misstakes but for me English is a foreign language.
  • Chain_Ring
    Chain_Ring Posts: 753 Member
    define long.
  • Chain_Ring
    Chain_Ring Posts: 753 Member
    http://www.carborocket.com/#!online-store/c6bq/!/Rehab-Post-Workout-Recovery-Drink/p/32260200/category=0

    10+ miles, I use this ^^^^^

    less than 10---meh, whatever.
  • _Waffle_
    _Waffle_ Posts: 13,049 Member
    define long.

    Not short.

    According to Wikipedia it's a distance of at least 5 kilometers.
  • Chain_Ring
    Chain_Ring Posts: 753 Member
    define long.

    Not short.

    According to Wikipedia it's a distance of at least 5 kilometers.

    Ha ha.......OK point taken. It's very subjective. Wikipedia is all lies............... ;-)
  • CarsonRuns
    CarsonRuns Posts: 3,039 Member
    define long.

    Anything over 90 minutes is the standard definition in distance running and coaching circles.
  • _Waffle_
    _Waffle_ Posts: 13,049 Member
    define long.

    Not short.

    According to Wikipedia it's a distance of at least 5 kilometers.

    Ha ha.......OK point taken. It's very subjective. Wikipedia is all lies............... ;-)

    It's relative but generally longer than your usual run I guess. For me its...

    X6bPTXSl.png
  • RunnersLament
    RunnersLament Posts: 140 Member
    Mid range run : 10-21 Km -> Stretching & Foam roller. Chocolate Milk, Kahlua, Banana, egg. Blender. Followed by Hot Tub.
    Repeat as necessary or get on with the day. In general keeping moving helps.

    Long Range Run >21 Km -> Stretching & Foam Roller, Hydrate, ice bath for any niggling pains. More stretching & Foam Roller. Beer. Nap. Repeat icing\stretching\rolling\beer as necessary or required. Keep moving!

    That being said, I am the poster child for bad running...and my advice is not professional advice. I've had 2 stress fractures in the last three years and have been called crazy by my physio therapist ( of course she was handing me a martini at the time... and that was after 2 halves and a full in 21 days)

    My bottom line is this... Listen to your body. Follow a sound training regiment. Develop a routine that works for you. Try not to deviate radically. We are all different and what works for me (while fun), likely doesn't work for others. I prefer a nice wobbly pop post run and find it helps relax and replenish... that's just me though.

    Cheers!
  • SteveTries
    SteveTries Posts: 723 Member
    I consider anything from 90 minutes to be a long run. I will consciously eat and rehydrate well and then get on with the day. Probably enjoy a few treats too. Beer will likely feature later on.....

    When I'm up at the 2hr:30 to 3hr:15 range then I tend to be hurting and real tired at the end so I will take a warm bath, read and relax for a while. I try to avoid the temptation to spend the rest of the day on my *kitten* though so I'll try to get up and out, but nothing strenuous.

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