Hi friends 🙂
How are you all doing today? Coming home from work the other day, i was planning where and when my long run for the week would take place. After this was all planned and decided for in my head, I found my mind wondering to my post-long run routine.
First of all stretching is my most important thing to do before AND after my runs, and any other kind of activity. Other tips for post run/exercise recovery;
- Foam rolling. Your muscles will thank you later even though they might -loudly complain – during your foam roll session.
- Ice baths. This is a recovery technique that a while back created a little bit of controversy as to its benefits vs. its damage. After I did a little research and also tried it myself i have to say i am for it, and sparingly use it as a recovery method. If you can handle the first 2 minutes of freezing cold water then the rest 8 minutes will actually feel good. Temperature around 10 – 15C/50 – 60F is sufficient to help with muscle activation, improve blood circulation and reduce DOMS (delayed onset muscle soreness).
- Compression undergarments. This is a definite yes for me! I know some runners enjoy even running with their compression socks, but unfortunatelly my claustrophobic legs don’t appreciate it, so i have to use it as recovery method. Oh the joy when you put them on after a good 10 miler and then of course you put your fluffy socks over them 😉
- Hydrate! Yup, this is extremely important. Don’t just drink because you are hungry but make it a habit to drink at least 9 to 10 oz after a long run.
I hope you guys find these tips helpful and a good reminder of what a post-long run routine should look lie! Have a great day!