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Long run recovery?
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Eat, shower, eat, nap.0
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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.0 -
define long.0
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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.0 -
define long.
Not short.
According to Wikipedia it's a distance of at least 5 kilometers.0 -
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............... ;-)0 -
define long.
Anything over 90 minutes is the standard definition in distance running and coaching circles.0 -
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...
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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!0 -
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.0
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