Recovery

You're in training, you've set a goal for a 5K, 10K, 13.1 or full marathon. You're building up your runs and you're running further and further each time.

In fact, you just ran the LONGEST run EVER in your entire life! You're exhilarated, proud, and exhausted and dreading the soreness that's sure to follow.

Now what do you do?

You've got to put in as much time and effort and energy into your recovery as you put into your preparations. You eat all the right foods to get ready for a run, do you eat the right foods after? You invest in all this gear for your run, have you invested in your recovery gear? You have a plan for heading out the door for a 7am start, but do you have a plan for afterwards?

Not only will proper recovery tactics help you heal faster and stay healthier and stronger, but it will also save you a lot of heartache and frustration. If I was out running my first 10 miler and I couldn't walk for 3 days, how am I supposed to motivate myself to go out for 11 by the weekend?

When I left San Antonio after the Rock N Roll Marathon, I was on the plane with a girl who was so stiff and sore and exhausted. I was bright and fresh as a daisy and walking around in heels. She asked me "Oh my gosh, aren't you dying?" And I gave her a weak smile and said "No, I know what I have to do to recover properly." Not to be a total snot, but because recovery should be an integrated part of your training plan!

So, if you're new to running or if you've always run but suffered through the days after your long runs, here are a few of our favorite tips and tricks. As always, we encourage you to try different things to tailor to your specific needs.

The most obvious is to rehydrate so I'm not even going to cover that. Believe me, you'll be thirsty and you will rehydrate yourself.

1- Refuel. We talk about refueling a lot, primarily in the form of pancakes. And while, yes, after a LONG run (anything OVER 90 minutes) you probably really need to restore your glucose right away, carbs are not the only thing you will want. After a long run, your body will start to draw out protein for fuel as well. Additionally, you are taxing your muscles and in order to help them repair themselves and grow stronger, they are going to need a good source of protein. If you're on the go, a protein bar (truthfully, I can only stomach about half a protein bar) or even a protein shake will help your recover. The beautiful thing is that when you help your muscles repair themselves, they tend to be LESS SORE the next day!! Actually, I drink two really big glasses of cold skim milk when I am done with my long run. I know both Becky and Glenda drink chocolate milk too. It's gotten to the point where my body actually drives me to CRAVE this source of protein the minute I step back into my yard. My daughter and Becky's daughter know to fix their mommies a big glass of milk when they get home from running!

It's my favorite recovery drink. Get in some protein! 

brrr!!!!... no really, it works!

2- Ice. Ice is your new best friend. Not only does it immediately reduce the swelling in your joints (doesn't matter how conditioned you think you are, it will happen) but the ice also speeds up the healing of the microtears that happen when you're running and breaking into that muscle. (Note: do not be afraid, this is just how muscle build up happens. You tear it down, when it repairs itself, it grows stronger. Just Google it because I'm not going to go into it except to say that ice speeds it up.) Now, you may have seen these giant metal tubs where proathletes jump into an ice bath.

super cute, much more my style!

And if you can stand it, I say go for it. 5 minutes in an ice bath will do wonders. Frankly, I am not at all that brave. Run 26.2 miles? Hell yeah! Submerge myself in an ice bath? Oh, hell no! So I always have ice packs at the ready. If I am travelling, I used to pack some ziploc bags and use the hotel ice machine and a towel. Now I can pack my pretty little ice bag that my friend Heather gifted me :) I rotate the ice pack up and down my legs and even my lower back, about 15 minutes on any given spot. It works. Trust me. Use ice!





3- Motrin. If you can stomach ibuprofen, do so. Ibuprofen reduces swelling. The quicker you can get the swelling down, the better.

4-Legs up- as much as you can, and right away, lay back and elevate the legs. I once read that this helps to detoxify your legs from the lactic acid. I don't know if it's true. I know that it feels really good and it helps to decompress the back as well.

5- Stretch. This simply cannot be overstated. Stretching actually does help to get the lactic acid back out of the muscles. It helps to get the muscles and tendons and ligaments back in line. It helps to loosen them up again after you've tightened them into one basic form/position for 3 hours. It allows the joints to fully extend to oppose the constant muscle contraction. Muscles that are tight WASTE ENERGY (I bet you didn't know that one) so loosening them, fully extending them will help both your muscles and your brain rest! Stretching feels so good!




6- Massage- again, this helps to release the toxins in the muscles and loosen them up. Frankly, I am the kind of girl that only likes one person-- my big husband-- rubbing on me. No seriously, I have issues. So if you can, learn what you can do to self-massage your quads, your calves, your hips. If there isn't a masseuse or significant other with a bottle of massage oil waiting for you at home, invest in a foam roller or The Stick. (OMG, we love The Stick!!) and learn to use them properly (they come with guides or DVDs or you can youtube it!). I swear to you if you get The Stick, you will not know how you ever lived without it.

Aaaaahhhhh!!!!!

7-Keep moving. I know you want to collapse on your bed/couch/floor and never move again. But your muscles will stiffen into that position and hurt so badly when you finally do move again. So keep moving. I know this sounds crazy, but after your long run, after your rest, and ice, and stretch, and shower, and eat, and maybe take a power nap, get up and go walking again. Keep moving around your house or even just walk up and down your block before you go to bed. Keeping the muscles loose and keeping the joints moving will help to prevent them from tightening up so badly.

8- Above all else, be gentle with yourself. Remember that training to run is a long, long process, and you want to stay in peak physical shape for the long haul. If you're schedule for a 20 miler on Sunday and an 8 miler on Tuesday and you're just not feeling that 8 miler, give yourself credit for the 20 miler!!! and modify your training schedule to rearrange the 8 miler or substitute that run with another cardio based activity.

So.... to highlight.... Refuel with carbs and protein. Reduce the swelling with Ice and if you can stomach it, ibuprofen. Keep the muscles loose with stretching, massage, and by moving around even when you don't want to.

Taking a proactive approach to a speedy recovery will make you a better runner physically and keep you motivated for the next run!

Happy running!
~Jen