Recovering from a Long Run
Whether you’re competing in a race or training for a marathon, running a long distance will put a strain on your body. Here’s our guide to helping you recover faster so you can run again sooner.
Once you complete your run, drink plenty of fluids to prevent dehydration. Water is always a good choice but a sports drink is more helpful to replenish your electrolytes after strenuous activity. An easy way to check your hydration level is with your urine. Keep hydrating your body if your urine is darker than a pale yellow color.
Eating carbs and protein 30-60 minutes after a long run is important to helping your body recover. Carbs will restore glycogen levels, while protein will help repair damaged muscle tissue. It’s always best to have a recovery snack ready to optimize your recovery.
By using a combination of dynamic and static stretching before and after your run, you can prevent unnecessary tears and damage to your muscles. Warming up is an obvious no-brainer, but the key really lies in the post stretch routine. Hold your stretches for at least 30 seconds to achieve the full effect.
Wearing compression socks during and after your run will speed up recovery. Compression socks help deliver oxygenated blood to your muscles, while pumping deoxygenated blood back to your heart and removing lactates. Stimulated blood flow and increased oxygen to your muscles will keep your legs fresh by reducing muscle fatigue and soreness.
Roll it Out
Using a foam roller to help release the tightness and tension between the muscles and fascia caused by running. A foam roller also helps decrease the risk of injury by improving flexibility and range of movement. If you don’t have a foam roller, try using a lacrosse ball or a massage stick.