What’s in Your Runner’s Recovery Toolbox?
What’s in your Runner’s Recovery Toolbox
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Running and Recovery
You are finished with your hard training run for the day. Maybe you just finished a hard temp run, an intense track workout or a long marathon training run with some of it at race pace. You finish your run and you feel spent, wiped out, zonked and your legs feel trashed and like absolute jell-o. Now What? In order to make it to your next training run in one piece and recovered every runner needs their “runners recovery toolbox” to help to get back into top running form.
What’s in your Runner’s Recovery Toolbox?
Now that you have put in the hard work running you need to do some “work” recovering. Here are some things that you can do to get your body back up to speed and some “tools” that you might need:
- Eat a small snack/meal immediately after your run to begin the process of muscle recovery and glycogen store replenishment.
- Stick your legs in an ice bath or if you are trail running you can find a cold stream or brook. While the cold can be excruciating this will help lessen any inflammation
- Eat again 1 or 2 hours later. You should aim to eat a meal that is high in carbohydrates, protein and fat. You may be feeling hungrier at this point too!
- Get out the foam roller (I prefer The GRID or the EvoFit ENSO Roller).
- Ice any areas that need it, this can be done in place of an ice back (Dr. Cool ICE Therapy Wraps are perfect for this or Peas Cold Therapy)
- Hydrate! Replenish what you lost on your run. Fruit Juice is great because it contains carbohydrates and electrolytes or consuming chocolate milk is great as well because it has the added benefit of protein along with carbohydrates and protein.
- Go the homeopathic route to relieve muscle soreness. Try applying Arnica gel to areas that are sore after your training run is complete and in the days following.
- Try an Active Release Therapy (ART) Session (ART is soft tissue system that treats problems with muscles, tendons, ligaments, fascia and nerves) or a Myofascial Massage (Myofascial release (MFR) therapy focuses on releasing muscular shortness and tightness). Both can be helpful in alleviating nagging issues to help prevent injury and to relieve muscle soreness.
- Put your feet up. Take a rest day or tack on an extra one if one was not enough.
- Get out your yoga mat and do some stretching! Gentle yoga the day following intense training can help with deep stretching.
Every runner is different and we don’t all need the same things following hard running. It is important to take the time to recover so that you can optimize your next training session. Take care of your body and whenever possible approach recovery in as a significant part of your training. Without proper recovery you will not be able to give 100% effort.
What “tools” are in your Runner;s Recovery Toolbox?
Pushing it during a hard fartlek run on the treadmill.
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Yup have all of those in my box too just need to remember to use them all!
Deborah @ Confessions of a mother runner recently posted…Roasted Veggie Pasta with Tomato Vinegarette
I use a lot of these same tools, especially the ones about eating, refueling, and rest. But most importantly, its so important to listen to your body and give it what its craving after a long run or a hard workout.
Kathryn @ Dancing to Running recently posted…ZOOMA Annapolis Half Marathon Training Log – Week 5
I’m all about snacks, smoothies and foam rolling!
Nicole @ Fitful Focus recently posted…Protein Rich Vanilla Chai Latte {vegan, soy free, gluten free}
I typically replenish with chocolate milk and some fruit after a long run until I’m ready for real food later on. I’ve never done an ice bath but swear by Epsom salt soaks!!
Mar @ Mar on the Run recently posted…Week 7 Training, SoulCycle X Target & #RunEatDrink
Agreed! I’m totally obsessed with Dr. Teal’s Epsom Salts. They make everything better! The Post Work-Out “flavor” makes my legs tingle so good 🙂
I need to be smarter about rolling. I know it is good for me. I just need to do it!
Smitha @ Running with SD Mom recently posted…#WeeklyWrap: SunBasket Meal Review & #Giveaway!
Gosh, that picture is scary! I assure you that I mallet and chisel are NOT in my toolbox.
I always go for chocolate milk, rolling and stretching. I’m not much for ice baths, but I will utilize them when necessary.
Jenn recently posted…weekly recap: 2/28 â 3/5
Yoga and foam rolling.
I eat lots of eggs. It’s my favorite recovery food.
Wendy@Taking the Long Way Home recently posted…Big Sur Marathon Training Week 5
Great list. I’ve learned that eating right after a race – that banana or bagel – helps settle my stomach. Yesterday I headed straight for the foam roller and then for an Epsom salt bath.
Great post!! Yes to all of these tools!
Chocolate milk, my R8 roller, ice, yoga, hydrate tons… recovery takes a lot of work! 🙂
I am a huge fan of eggs also. I have 1-2 hard boiled eggs every morning.
I hope you are having a great start to your week!!
Natalie recently posted…Boston Marathon Training Recap: 6 Weeks Till Race Day!
Definitely foam rolling and using “the stick”. Compression socks, too.
Janelle @ Wholly Healthy recently posted…Stories of Strength: Leila from Imperfection is My Beauty on Anxiety, Bipolar Disorder, and Depression
I’m all about the foam roller, my yoga mat, and some epsom salt baths! I also really love Nuun after a long run – I will literally crave it as soon as I get home!
Kristen recently posted…Spectating the “Last Great Race” – Iditarod 2016
One of my favorite “tools” in addition to many of the things you listed is turmeric. I take a supplement called “Zyflamend” from New Chapter, and I swear it helps big time with my recovery!
I prefer a hot bath to an ice bath, but the rest all look good. My hardest thing is to eat healthy choices instead of snacking my way through my post run hungries.
MCM Mama Runs recently posted…The best thing about running is where it takes me
I have a brutal love hate relationships with ART. It just hurts so much when it’s happening but it’s amazing how great my muscles loosen up after a session. Great tool box list!
Becki S recently posted…5 Reasons To Rock A QALO Ring
No ice bath for me, but everything else! And I also make sure to take a DRIP DROP (electrolytes) after a long run and my magnesium drink shortly after too.
great tips! I have started taking some yoga classes but really need to be more consistent. my goal is to go at least two times a weke.
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