As I’m getting back into marathon training, I’m also starting to think about recovery. When you are training almost everyday it is important to recover as quickly as possible. I read an article on Running Times website, Post-Run Recovery Tips, that offered some great advice that I’ll outline below.
Keys to Recovery
- Structure your workouts to look like a bell curve. Progress from a walk/slow jog to your intended running pace, and then progressively slow your pace to properly cool down. Lauren Fleshman says that if she’s doing a workout she will incorporate something to bridge the gap between the workout and her jog—either strides or long accelerations.
- Refuel immediately. This is your greatest opportunity to accelerate recovery. Directly following your run, your body is at nutritional depletion and your system is at its most absorbent. Take advantage of this time and refuel immediately with a protein shake, gatorade, PB & J sandwich, etc. They recommend a 4:1 ratio of carbs to protein.
- Hydrate with water.
- Blood Flow. If you have a desk job, make it a point to get up a few minutes every hour to walk around.
- Power naps/Meditation. 15-30 minutes to yourself of shuteye or relaxation.
- Stretch Post-Run. Immediately following your workout, while your muscles are still warm, stretch your major muscle groups.
- Don’t always reach for the Ibuprofen. Inflammation is not a bag thing and can actually aid in repairing the damage. You can help your body repair the damage without taking ibuprofen by: taking an ice bath and consuming more anti-inflammatory foods. Whole grains, healthy fats from avocados and nuts, beans, leafy greens, and wild-caught fish promote an anti-inflammatory response in the body, but don’t prevent local, potentially beneficial, reactionary inflammation.
So these are just several things that you can do to help accelerate recovery. I feel like I do a pretty good job with all of these things except one…stretching post-run. I honestly never stretch after a workout which is terrible…perhaps I should make it a goal to stretch after every run? I can already see myself getting lazy about it. Also, I’ve never taken an ice bath…sounds like a fun time so maybe I’ll try that sometime too.
What are some other keys to recovery?
Have you ever taken an ice bath?
{ 4 comments… read them below or add one }
Other awesome tips:
1. Legs up! Take the time to elevate your legs for 20 minutes. Lay on your back on your bed, with your butt really close to the wall. Put your feet up against the wall, as vertical as possible. Lay like this for 15-20 minutes, or until your feet fall asleep. This forces all that lactic acid in your legs back to your core to be cleaned by your renal system. When you put your legs done, fresh, clean blood will rush back in to deliver all that protein and oxygen your muscles need to rebuild. Some people use compression tights and socks to achieve this, but this simple 20 minute leg-up practice is waaaaayyyy more effective.
2. After a really hard, intense work out or even a race, your body’s core temperature is elevated. This makes sleeping often really difficult, especially during the hot summers. Good sleep is critical for recovery! To lower your core temperature, take the coldest shower you can handle post-activity. Start the water at a normal temperature and crank it down in increments.
“Train hard. Recover harder.” -Joe Friel
-E
Thank you for your input Eileen! I have done legs up in yoga but never for 20 minutes…sounds like a great way to recover. I’m going to have to try it!
Haha great photo!!!!
What races are you running in 2012? I am doing Chicago, NY and in 2013 Disneyworld Full. You both are excellent runners. I just ran Disneyland Half today in 1:44. The key for me is hold things together in the full marathons. I have been cross training alot.