What to do after a long run?

I ran 11 miles yesterday. Yes I'm sore. But I still feel ok. Do most people take the day off the next day or simply continue? I don't want to be foolish either way. Curious about recovery.
Thanks!

Replies

vespiquenn

After long runs, I try to do a short recovery run the next day that typically is 2-3 miles. I find that my muscles don't sieze up and get sore if I do.

gorple76

I usually take a day off but find plenty of stretching and walking around helps (and particularly for me not sitting with my legs crossed!). A gentle run might help too but I guess it's whatever suits you and your body best. The key word is recovery though - it should be gentle, relaxed and feel good.

rybo

Some rest, some go for a walk, some for a short easy recovery run.

BrianSharpe

Typically I do my longer run on Sundays and will not run again until Tuesday (I run Tue, Thu, Sat & Sun) but I x-train on Mondays (strength & cycling).

It really depends largely on how long you've been running, if you're a relatively new runner still building your distances taking a recovery day (walking, easy cycling, swimming etc) is probably a good idea as your body is still undergoing a great many psychological adaptations. If you're a more seasoned runner an easy recovery run or other x-training activity is fine, let your body be your guide.

CincyNeid

Typically I go x-train, or got for a short run. To keep the everything from tightening up. Swimming, cycling, hiking something.

niblue

I used to find that gentle cycling on days I wasn't running really helped loosen up my legs.

robininfl

I do a walk day after a long run day. Yoga is good, but the walk really seems to help more to shake loose any soreness.

lporter229

What @BrianSharpe said. It really depends on how long you have been running. If you run 6-7 days/week, then an easy recovery run is probably in order. If you are running 3-5, then a rest day, easy cross training or a walk is a good idea. Regardless, it should definitely be easy because you need to recover. I always like to do some yoga the day after a long run.

TavistockToad

I usually rest after a long run, maybe walk a bit.

filovirus76

I do a recovery run the next day. The day after that I hit the gym. Then some type of challenging run such as tempo, threshold, or HIIT.

rumijs

It depends what my training is like. If 11 is your long run of the week, you'll probably want to take the day "off". Try some yoga or a 3 mile walk to keep the muscles loose. Nothing too intense, just something to keep everything in motion.

If 11 is a shorter run for the week, what I tend to do is drop back to a 3-4 mile run the next day, take the 3rd day off, and hit my longer (13-15 mile) run the 4th day.

mlee981

You wanna stretch, hydrate, replenish and hydrate. Don't over complicated it.

glevinso

After a long run I usually have a beer...

lseed87

Eat something protein filled, shower or bath, hydrate, relax, take bcaa. See how your body feels the next day and see if more rest is nessary

esjones12

Completely depends on your training schedule and how you are holding up in it. Anything from a rest day to a recovery run (since you refered to it as your "long run").

unknown

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dellafiora3395

The next day, I usually go for long walks to listen to podcasts or bike rides.

ydyms

Thanks all of you for your advice. I think I feel ok and will play it by ear to see how long I could run later.

ydyms

One question I have: why is it that when training one has a hard time losing weight? I'm in maintenance so I'm not trying to lose, but I do feel slightly heavier since training...

lorrpb

Experts generally say not to run 2 days in a row unless you're a highly experienced, well trained runner. If you're asking, the answer is probably "don't run."

pomegranatecloud

Short easy run and/or yoga and/or spinning.

3dogsrunning

glevinso wrote: »

After a long run I usually have a beer...

In the shower.

glevinso

3dogsrunning wrote: »

glevinso wrote: »

After a long run I usually have a beer...

In the shower.

Duh...