Tuesday, July 14, 2009
Recovery After Long Runs
I know it's annoying that I'm posting twice in a row. I really want to take better care of myself after long runs, however, and I knew this would be a good place to inquire about how to do so. What have you found helps you recover faster after long runs? Do you ice? Take an ice bath? Use "The Stick?" Stretch a lot? I'm sure sharing some secrets could help everyone.:)
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15 comments:
It depends on how long the run is. For really long runs (over 15 miles), I like to do an ice bath. For all of my long runs, I try to pack a small cooler with cold Muscle Milk that has protein and carbs. The sooner you can get those into your system, the better your recovery will be.
I always forget about my "Stick" and really only use it when my muscles feel tight.
I do not find you annoying IN THE LEAST. I love it when people ask questions. Especially becaue there are a lot of us that would love to see what everyone says.
I don't have anything great to say, so I'm sitting back and wait for some awesome answers.
I'm quickly becoming a fan of ice baths. I even stick my legs in a bucket of ice water after shorter runs and it really helps my ankles and lower legs! I also love my Recovery Socks!
I am all about icing my hip and knee and using the foam roller. Good luck!
I haven't dared try ice baths yet...I guess the sound of it just scares me but I should try it. My favorite long run recovery item is my compression socks (or sleeves)...A guy at the running store recommended them to me once and I stomached the cost of them but they are SOOO worth it. They aren't the prettiest things but they are the first thing I want after a long run and they help my legs recover so much faster than without. I would really recommend them!
i used ice
as for food i like the larabars, they have the perfect combo of 4to1 prot to carbs that is recommended for recovery. i heard musccle milk has too much sugar.
i tried the endurox drink mix and it tastes fine but i had some bathroom issues each time i took it.
love reading everyone's answers! thanks for asking the question
I wouldn't do a long run (over 10 miles) without taking an ice bath. Just 10-15 minutes shaves off days of recovery time. I'm also a big proponent of foam rollers. I've been able to nip potential full-blown injuries in the bud just by rolling out the tight spots once a week or so. Stretching and getting plenty of sleep goes without saying, but I also make it a point to not skimp on meals over the weekend when I run long. It's my "guilt-free" time when even the extra slice of pizza (or two) is downed enthusiastically!
I have a Stick and yoga that I enjoy even when I haven't done a long run. :)
All your answers were awesome and exactly what I was looking for! THANKS SO MUCH!
Tall Girl--Great tips on the ice bath. I did one yesterday after my 14. Excellent. Thanks!
I also finally dared to do a Ice bath yesterday after my 18 miler...it wasn't nearly as bad as I had invisioned...I'm not sure why it has taken me this long to do it. Thanks for the advice!
After along run, I require chocolate milk, 2 Advils and the New York Times (on the bed.)
Jamie
www.aboldpace.com
I've never seen this mentioned anywhere, but I lay on the floor with my legs up the wall, basically until my toes tingle. (5-10 mins, maybe) I've never been sore after a long run. I'm not brave enough for an ice bath!
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