Do this after your run to recover faster and keep your body running strong! Recovery is an important part of running and training for racing – make it a priority. Take care of your body. Let’s go!
Bonus: ice, pressing gear, foam rolling, massages …
After the run is complete, walk for 5 to 10 minutes. Let your heart rate drop, take deep breaths and keep moving while you relax. Check your body and see if there are areas that will need more attention during the stretching session. Feel free to move your upper body while walking (raise your arms above your head, turn your shoulders back, open and close your hands in front and behind you, etc.).
If you have time and feel good, do some leg swings, hip circles and / or your favorite dynamic warm-up moves.
If you have time, you can make this longer but aim for at least 5 minutes.
* Things to note on your running log: Any fatigue, aches, distress, or extra pain. In general, how you feel and how the run went. If you do dynamic stretching movements, you can also notice – does it feel easier than it used to be before the run? Do you have more room for movement?
Set the timer for at least 10 minutes and stretch. From head to toe, slowly and consciously stretch major muscle groups. Be gentle and don’t push anything into discomfort or pain. breathes.
Spend extra time in areas that seem very cramped.
* Things to note in your running log: If one side of your body is looser or tighter than the other. If one side appears to be tender (or more painful) than the other.
More stretching tips:
Grab your water bottle and get hydrated after a run or workout. Most of the time, you can use your body’s thirst to direct your intake. Every body is different and this varies with weather, season, fitness, etc.
Things to note for your playlist: If you are feeling more or less thirsty. How much (if any) water or sports drinks you had while running and what. Urine color indicates hydration levels.
Eat a snack or large meal within 60 minutes of finishing your run (I aim for 30 minutes because I’ve noticed my recovery suffers if I wait too long to eat). This should be a mixture of carbs and protein in a 4-to-1 or 3-to-1 ratio. (We’re going to talk about post-run nutrition in Week 10 of the Run Fit Challenge).
More nutritional advice for runners:
Running is hard on your body. Sleep is the time for your body to repair and rebuild any tissue damage from all this bombardment. Consistently getting enough sleep can help you recover from all the hard work and prepare for a good run in the future. This is not optional, it is part of the entire training process. Make time to get enough sleep when you are training for a race or running a new distance.
It also makes sense that if you are tired and not getting enough sleep – you will not be able to put your best effort into your workouts. If you are tired – you will not perform well and you will not progress as quickly as you do if you sleep well.
More information – What to eat for better sleep, run, eat, repeat broadcast 113
After a long time, you may want to consider some of these reward redemption strategies. I will share my personal experience and thoughts on these post-operational tools and strategies. Remember, every body is different, so what works for one runner may not work for another. Every body is different, so just think about all of this information and decide what you want to invest your time and money in based on your body, budget, and goals.
Bonus of running redemption options:
- Foam cylinder – If you are planning to run for a long time, invest in a good, great foam roller and learn to use it. I have two sponge cylinders that I think are very helpful in working out specific tight spots and knots in my hamstrings and buttocks.
- Ice Baths – These things have personally worked for me (and I’m the eldest I’m not a fan of the cold you’ll ever know). I’ve heard that cryotherapy machines don’t prove results in studies so I don’t think they work the same way for recovery purposes.
- Epsom salt baths I think the main benefit of an Epsom salt bath is relaxation. It doesn’t appear to be as effective in aiding recovery as an ice bath but it is much more enjoyable.
- Sports Massage – Love a good sports massage! I once had a massage from someone who worked with professional skaters and realized that their experience and knowledge of the body made for a completely different massage. They worked on my body from an athletic performance standpoint and it wasn’t just about feeling comfortable and relaxed – it was more about helping me recover in order to run better.
- Leg Drains – I put my legs against the wall after a long run and listen to meditation music or a short meditation to help my body and mind recover. It’s amazing and often my favorite part of recovery after booting.
QUESTION: How many of these did you do after your last round?
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