Recovery after long runs
We're all guilty of it. We get back from a long run, feeling high on endorphins, take a sip of water, and then head upstairs to shower and move on with our day. End of run.
But what should we be doing to take care of our bodies after a long run? As race season approaches, the long runs are going to start to increase, and the longer we go, the more important recovery is going to be. We are going to discuss three important things to do following a long run.
Eating the right foods at the right time
As a general rule of thumb, I encourage my runners to eat within 60 minutes of a long run. It does NOT need to be a full meal, just a snack will do. A combination of carbohydrates and protein is ideal, and research shows a ratio of 3:1 (carbs:protein) is best for skeletal muscle protein synthesis. This can include things such as:
Banana with peanut butter
An egg on toast
Yogurt and granola
Fruit smoothie
I can't stress enough the importance of working with a sports dietician to find out what your body specifically needs based on your body type, exercise demands, etc.
Rehydrating
Depending on the distance and intensity of your run, as well as the temperature outside, water might be sufficient to rehydrate. As your intensity levels and energy demand goes up, or the temperature increases, it may be time to start thinking of adding in some electrolytes to replenish what was lost through sweating. I tend to recommend electrolyte packets or tablets, such as Nuun brand, as it doesn't contain all the extra sugars of a sports drink.
The American Council on Exercise recommends drinking 16-24oz of water per pound of bodyweight lost during exercise. The amount you lose each run will change with all of the variables mentioned above (exercise intensity, temperature, duration, etc). To get a general idea, weigh yourself before and after a run to see how much you sweat out. If you lost 1 lb of body weight during your run, you would need to drink 16-24oz afterwards.
Soft tissue work
Here is where I start to lose people. Most runners will drink water and eat food, but how many of you are actually doing stretches and soft tissue work following a run? I'm guilty too! I have never been a huge fan of static stretching; both personally and as a physical therapist. Instead, I usually recommend runners use a lacrosse ball or baseball for soft-tissue mobilization. Here are three exercises you can do following a run to help speed recovery and prevent delayed-onset muscle soreness (DOMS) by improving muscle extensibility and increasing bloodflow to the tissues. Perform each one for 2 minutes each on both legs.
Self mob to quad with lax ball
With the proper nutrition, hydration and soft tissue work, you're going to set yourself up for success both for the rest of the day and for the next workout. We demand a lot out of our body on these long runs; we need to show it some love so we can keep doing the things we enjoy for decades to come.
