This week we want to know all about your race or long run recovery tips. Tells us the how you get back on the road as soon as possible.
If you don?t have a post about recovery than any running post would work. Just be sure to link up with us!
Race Recovery Voodoo
After my first half marathon I could barely move.? Part of that issue was being 6 months pregnant and under trained (tip- Nike Plus says 13 miles?? It’s not even close!)
The other issue were the 9 blisters I had on my feet!
But the MAIN problem was recovery.? I had absolutely NO idea how to recover from that kind of distance.? I went to my room and took a nap.? Yep.
I’ve since perfected the process that works for me.? This may NOT work for you, but there might be some tips in here that help!
1.? Immediately after my race to eat and drink the following:
- 4 BCAA caplets
- 4 Ibuprophen
- 1 banana
- Water and electrolyte drinks out the wazoo
BCAAs are amino acids- which are the building blocks of protein.? I’m not sure all the science behind it, but I can tell you it works for me.? I have a lot less lactic acid build up when I add in my BCAAs during and after the run.
I make sure to continue eating and drinking because my body needs to be refueled: proteins and carbs are necessary!
2.? Leg Drains
Again with the science- I don’t know all the deets.? And “people” say it doesn’t work.
I lay on the ground for 10-15 minutes with my legs in the air.? Most famously in the parking lot after Wine & Dine last year.
3.? HOT Bath with Epsom Salts
Yeah yeah yeah… ice bath repairs the whatnots and whoknows.?
But ever since that first race I have gone with heat over cold and am a better person for it.
If I’m at a racecation, I hit the hot tub.? And I’m never alone in there- other racers feel this works for them too!
If I’m at home, it’s the Epsom salt hot as I can stand it bath.
After the bath I slip into my compression socks or sleeves and go about my day.
My calves haven’t hurt since 2011- I swear by them!
I have a few different brands and other than fitting a little differently I can’t say that one is better than the others.
SLS, Pro-Compression, and Zensah are what I own at home.? Because I have MONSTER calves (and not because they are muscular- ahem!) I tend to wear Zensah most often.? They fit without a struggle and compress just right!
I ran 12 miles yesterday and followed these steps.? I feel GREAT today and will head out this afternoon for a recovery 2 miler.
Not an ache or complaint to be found in this girl!
What are your tips after a race or long run for recovery?? Which tip of mine might you try?
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Patty Holliday is a Marvel loving, Disney obsessed wife, and mother of four. She’s a travel agent specializing in Disney & Universal vacations- and loves a candid confession. Find her in Virginia (or anywhere frequent flyer miles or her trusty minivan takes her.)