Long Run Recovery Tips: 10 Ways To Quickly Get Back On Another Run
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While each of us has our own unique approach to running, recovery is universal. It’s a part of every runner’s life, and it doesn’t get any easier with time. Every run we take on a new, challenging trail or surface is a great opportunity to learn and improve. But as we all know, no matter how much we run, some days are harder than others. Recovery is a part of running that’s unique for everyone, and it’s not always linear. The farther we train or the more challenging our runs are, the longer it takes to recover. In other words, the more intense our training schedule is and the more challenging our runs, the longer it takes to recover. Fortunately, there are some easy ways to speed up your recovery time. Keep reading for more information on how you can get back on track after a long run.
Take it easy
You may be tempted to take a break from running and do something else, which is okay from time to time. However, when it comes to recovery, we recommend taking it easy for at least one day after your long run. If you’re feeling too sore or tired to go for a run the next day, try walking instead. Slow down the pace and walk for about 20-30 minutes. This will help your body recover more quickly.
If you’re experiencing extreme muscle soreness, it may be a good idea to take two to three days off from running. You can still get some movement in, such as walking, swimming, cycling, or other low-impact exercises. These activities will help decrease the soreness and let your body recover. It’s important to remember that you don’t have to let soreness prevent you from running. Many runners find that going for a slower, less intense run can actually help ease soreness.
The first thing you need to do is eat right. This will help your muscles rebuild the proteins they need to recover and grow. What you need to focus on, specifically, is protein and carbohydrates. Protein can be found in meat, legumes, eggs, nuts, and dairy products. Carbohydrates are less challenging to come by with vegetables like carrots or potatoes being easy sources of carbohydrates. But if vegetables don’t appeal to you as a source of carbs after a long run, try whole grains like oatmeal or quinoa instead.
The most important thing to remember is not to over-ice. When you’ve just finished a long run, the last thing you want to do is ice your muscles excessively. Ice should be applied for 10-15 minutes after your run, no more than three times per day. In addition, iced water and light exercise are a great way to recover from a long run. Avoiding excessive icing will help reduce muscle soreness, which is an important part of recovery that we often forget about. It’s also important to stretch after running because it reduces post-run tightness and stiffness.
These are small steps that can make a big difference in your overall running enjoyment.
Excessive running can lead to overuse injuries, so it’s important to take rest days and stay hydrated. Avoid running on concrete whenever possible because it’s much harder on your body.
Running is a great way to improve your mental health by clearing your mind and reducing stress. It’s a low impact form of exercise that’s suitable for almost anyone.
Walk it out
Your first instinct might be to stretch your legs right after you’ve stopped running, but experts say that the best thing for your body is to walk around and shake out any kinks. After a run, we often have tight muscles from the intense workout, so walking can help get those areas loosened up and ready to go again. If you want to use this time for some high-intensity activity, then try doing intervals of 60 seconds of running followed by 30 seconds of walking. This will give your body a break without totally slowing you down and will still help keep your heart rate elevated. Be sure to drink plenty of fluids during this time as well. Your runs will have made you thirsty, so if you don’t stay hydrated now, it will only make it worse when you’re ready to start another run.
Be sure to stretch during this break to help relax your muscles and keep your body limber. You can also use this time to work on your mental focus. Mentally picture yourself crossing the finish line of your race or finishing that last mile of your next run. Stay positive and know that you can do this.
Get a massage
Massages can be a great way to help your muscles recover. Studies have shown that massages help loosen tight muscles and stimulate blood flow, allowing for quicker recovery. Massages are also a great way to relieve any tension you may be feeling in your body, which can lead to increased energy and reduced soreness. Here are a few other ways you can make your massage count: – Ask for lighter pressure if you’re sore – Take advantage of the hot stones or oil treatments if they’re offered – Opt for an elongated Swedish massage – Make sure the person providing your massage has experience with runners (they should ask about your running habits).
Ask your therapist if they have any advice on how to prevent or reduce future muscle soreness. A few things you can do before or after a massage that will make it even more beneficial include: – Drinking lots of water – Getting enough sleep – Eating a balanced diet – Exercising regularly – Relaxing your mind through meditation or other means
Get a good night’s sleep
If you need to recover quickly, a good night’s sleep is the key. It might seem like a no-brainer, but it’s one of the easiest ways to recover faster from an especially challenging run or race. Sleep is when your body has time to heal and recuperate. When we don’t get enough sleep, our bodies don’t have the time they need to regenerate tissue and rebuild muscle. This can lead to many problems, such as soreness, fatigue, injury and illness. As runners, we know that sleep is often one of the first things we sacrifice when life gets busy or stressful. But getting a good night’s sleep helps us recover more quickly after a long run or race – which means we can get back out there sooner!
Put your feet up
One of the best ways to recover after a long run is to put your feet up. When you’ve been on your feet for a long time, you need to take some time off. To do this, get out of your running shoes and put your feet up while drinking a sports drink or eating something healthy like fruit or yogurt. If you have any aches or pains, try taking an ice bath which will help reduce inflammation. You may also want to take ibuprofen if there’s swelling in the affected area. As always, be sure to consult with your doctor before taking any medications for pain relief.
Your diet can also help reduce inflammation and speed up the healing process. Foods rich in antioxidants and vitamins like vitamin C, E, and B-6 can reduce inflammation. Omega-3 fatty acids found in fish like salmon, tuna, and mackerel can also help ease inflammation in the body. Eating foods high in calcium like yogurt, cheese, and other dairy products can also reduce inflammation and help your body heal faster.
Take a power walk
After a long run, many runners find that the first thing they want to do is take a power walk. The key to this tip is to keep it light and quick. You don’t want to push yourself too hard, but you also want to ensure you get some movement after your run.
Your walking should be easy enough that you can still hold a conversation with someone without feeling winded or out of breath. You’re not trying for speed, and you should never push your muscles past their limit or cause any pain or discomfort; this will only slow down your recovery time and put you at risk for injury. If possible, try to get in 15-20 minutes of walking right after your run, then finish off with something light like stretching or foam rolling.
You can also walk throughout the day whenever possible; this will improve your overall health, decrease stress, and help you expend excess calories. If you work a desk job and can’t get away from your desk for extended periods of time, try standing for as long as you can at work, take frequent walking breaks, and switch up your routine often to avoid boredom and stay motivated.
Running is a great way to stay in shape, but it’s not always easy. Sometimes you might need some help getting back on the horse. If you’ve found yourself unable to run because of an injury, try the following 10 tips to get back on the right track: – Take it easy – Eat right – Don’t over-ice – Walk it out – Get a massage – Get a good night’s sleep – Put your feet up – Take a power walk