With the Marathon just around the corner, training has me running long ass runs on Sundays. And when I say long ass I mean runs between 20-30 km. Though I have been feeling great during the runs, post run their are tips that need to be followed as to be able to get the training in during the week...[THANK YOU RUNNERS WORLD!]
Hydrate: Drink eight to 16 ounces of sports drink, which replenishes electrolytes and minerals lost through sweat.
Change: Your body needs to cool down; putting on dry clothes (even just a fresh top) will help your body regulate its temperature.
Reload: Consume a mix of carbs and protein within 15 minutes after a run to jumpstart muscle recovery. Our personal favorite: hemp protein powder mixed in juice.
Shower: Warm water relaxes the nervous system and helps your body readjust its temperature.
Stretch: Doing our flexibility routine (runnersworld.com/whartons) within an hour of ending a run boosts circulation, which aids recovery.
Refuel, again: Once your stomach has settled, eat a meal with a balance of carbs and protein to replace your glycogen (energy) stores and rebuild damaged muscle. Our postrun staple is quinoa, a whole grain high in protein.
Get horizontal: Naps are ideal, but you'll benefit from even a 15- to 30-minute break with your feet up (promotes circulation, relaxes heart rate).
Cool down: In the evening, soak in a cool or cold bath for 10 minutes to aid muscle recovery and prevent soreness the next day.
Self-massage: A sports massage can be too intense post-long run; kneading your own muscles helps you regulate your comfort level.
And here are some of my own "survival items":
Epsom Salts
Ice Cold Water on legs
WATER
GATORADE
Sleep
Listening to the Body
Bananas
Massage Chair
Compression Stockings
YOGA
V.
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