We all get that mental fog and hunger after a long training effort. Recovery after the workout is just as important as the workout itself to survive.
For long-distance runners or triathletes, focusing on regular recovery after a long run more than 10KM or training is super-efficient to support muscles, joint and overall health and energy.
POST LONG RUN RECOVERY
1. ELEVATE YOUR LEGS
Once we return home after a long run, to sit down and pop our legs up against the nearest wall or chair is super-efficient. By keeping our legs elevated for 5 minutes after a long run, we accelerate our body’s return to homeostasis. Elevating our legs on the wall improves circulation and prevents blood from linking into our legs, stretching our hamstrings and calves, and will get us off of our feet for a few minutes.
2. SHOWER
A good shower can support our recovery. The benefits of ice baths are debatable, but a 30-60 seconds of cold showering at the end of our shower can improve our circulation and will help us regulate our body temperature especially after a hot, sweaty summer.
3. EAT
Post-run hunger is a common issue for every long-distance runners or intense athletes sessions. One of the most effective methods for preventing hunger is to eat a meal rich in healthy carbohydrates and protein within 60 minutes after our workout.
The meal recommendation is to consume 3:1 or 4:1 ratio of carbohydrates to protein. And we should plan for a combination of nutritious carbohydrates (minimally processed over refined carbs) and lean protein. Some healthy fats are great for brain, heart and hormone health and good flavour.
Refined carbs may not be the ideal choice. The high-sugar content may only upset our stomach (since many runners experience sensitive stomachs after running in the heat or for a prolonged period) or we may find ourself crashing from the sugar shortly later and hungry again within a few hours. If we crave sweets after a long run, we should eat some good healthy carbs food.
4. WATER + ELECTROLYTES
Summer running and sweating might as well be synonyms. We lose so much electrolytes (calcium, potassium, magnesium, and sodium) through sweat, which means we lose more electrolytes on a hot summer run than a chilly spring, fall, or winter run. Electrolytes imbalance can cause dehydration, fatigue, cramping, and GI distress.
I don’t recommend Gatorade or artificial sports drinks after a long run, because of their high sugar content and unhealthy ingredients. High-5, Nuun, Bix, Tailwind, LMNT, Biosteel and Ultima electrolytes offer virtually calorie-free and natural electrolyte supplements that we can easily add to a glass of water after our run.
We can also drink plain coconut water after a run for electrolytes. We should make sure we either add a pinch of sea salt or include salt with our post-run meal, if our body can tolerate salt, since coconut water does not contain a significant amount of sodium.
5. DRINK TEA OR COFFEE
Taking caffeine in the form of coffee or tea after our workout, may promote better glycogen resynthesis. Coffee or tea after a run may help our body better to replenish carbohydrate stores (glycogen) which we used during our run.
If you find that coffee upsets your stomach after a run, you should take a black caffeinated tea such as Earl Grey, or Green Tea.
Tea is softer on the stomach. If a hot drink sounds absolutely unbarable after running in the heat for several hours, take iced coffee, tea or cold brew.
6. FOAM ROLL AND STRETCH
Foam roller may feel like a painful device on sore muscles after a long run, but to use it 3-4 times/week our body will get used to it, and will thank us for using it after our run, but the recommendation is to do a few hours post-run, not right after our run. A foam roller allows us to perform self-myofascial release on our muscles, which releases adhesions (knots) from the fascia (connective tissue) of our muscles. As a result, we will reduce any delayed onset muscle soreness (DOMS) and feel better on our next run.
7. TAKE A WALK
The sofa may feel like our best friend after 21km or more, but remaining completely sedentary for the rest of the day will make us feel sluggish and stiff. A few short 10-15 minute walks will keep our blood flowing, loosen up any stiff muscles, and give us a natural boost of energy.
Focus On Good Post-Run And Training Recovery, It Will Support Your Overall Body, Muscles, Joints And Brain Health, You Will Enjoy Some Great Nice Runs And Training!
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