After a long run, especially in the intense heat and humidity of summer, many runners easily skip over the key steps for performing good recovery.
We all get that mental fog and hunger after a long training, so post-long run recommendations will keep you on track to recover well and make the most of all your hard work in the long run. After all, recovery after the workout is just as important as the training, workout itself.
POST-LONG RUN RECOMMENDATIONS
1. PERFORM GOOD STRETCHES
Once we return home from a long run, we should perform good stretches for our legs, glutes, calves, back and shoulders. Right after post long-distance run stretches should not be too intense and not more that 30 secs each stretch. If we do intense and long timing stretches right after a long run, our muscles might get a bit damaged.
Also, to perform good Yoga stretches later in the day, hours post-run will be supper efficient to release and support good muscles.
To take a good shower right after a long-distance run will be super-efficient to rehydrate our skin and avoid inflammation. Our post-run shower can improve our recovery. The benefits of ice bath are debatable, but a 30-60 seconds of cold showering at the end of our shower can improve our circulation and will help us regulate our body temperature after a hot, sweaty summer. But for most runners, in the summer to take only cold showers is very popular.
One of the most effective methods for preventing hunger is to eat a meal rich in carbohydrates and protein within 60 minutes after your workout.
Many studies, promote a 3:1 or 4:1 ratio of carbohydrates to protein. While you don’t need to pull out a calculator and crunch numbers, aim for combination of nutritious carbohydrates (try to avoid processed over refined carbs) and lean protein. Some healthy fats are great for satiation and flavour.
Unfortunately, sugary and refined carbs may not be the ideal choice. The high-sugar content may only upset our stomach (since many runners experience sensitive stomachs after running in the heat or for a prolonged period) or we may find ourself crashing from the sugar shortly later and hungry again within a couple hours. If we crave sweets after a long run, to eat some nice fresh or dried fruits will refuel our sweet craving.
4. WATER + ELECTROLYTES
Summer running and sweating might as well be synonyms. we lose electrolytes (calcium, potassium, magnesium, and sodium) through sweat, which means we lose more electrolytes on a hot summer run than a chilly spring run. Electrolyte imbalances can cause dehydration, fatigue, cramping, GI distress, and even worse.
If we are running long-distance, during the run we can refuel with traditional sports drinks that our body can tolerate.
To take electrolytes tablets during our run such as Nuun and High-5 tablets, both offer virtually calorie-free and natural electrolyte supplements that we can easily add to a glass of water during our run. Good post-run electrolytes, the recommendation is electrolytes powder. Biosteel and Ultima are good electrolyte supplements for good post-run refueling and recovery.
We can also drink plain coconut water after a run for electrolytes. Just make sure you either add a pinch of sea salt or include salt with your post-run meal, since coconut water does not contain a significant amount of sodium. Opt for plain coconut water if you’re monitoring your sugar intake.
5. DRINK TEA OR COFFEE
Some studies have concluded that taking caffeine in the form of coffee or tea after may promote better glycogen resynthesis. Coffee or tea after a run may help our body better replenish its carbohydrate stores (glycogen) which we used during our run. As long as we were consuming enough carbohydrates after a run, coffee or tea after a run won’t harm us.
If we find that coffee upsets our stomach after a run, we can try a black caffeinated tea such as Earl Grey. Tea is gentler on the stomach and less of a diuretic than coffee is. If a hot beverage sounds absolutely unpalatable after running in the heat for several hours, opt for iced coffee, iced tea or cold brew.
6. FOAM ROLL
Foam roller may feel like a medieval torture device on sore muscles after a long run, but our body will thank us for using it after our run. A foam roller allows us to perform self-myofascial release on our muscles, which releases adhesions (knots) from the fascia (connective tissue) of our muscles. As a result, we will reduce any delayed onset muscle soreness (DOMS) and feel better on our next run.
7. TAKE A WALK
The sofa may feel like our best friend after a 30km, but remaining completely sedentary, and not moving for the rest of the day will make us feel sluggish and stiff. A couple short 15-20 minute walks will keep our blood flowing, loosen up any stiff muscles, and give us a natural boost of energy.
Focus On Good Post-Run Recovery, Feel Better, No Muscle Soreness, Enjoy Running Feeling Better And Happier!