Long Run Recovery
While the thought of your weekly long run can be exhausting to just think about, it doesn’t have to be. Planning ahead for your weekly long run will give you the excitement and balance to coincide with the rest of your life. And if you are able to, make a day out of it! Who says your long run day has to be boring or mundane? You will enjoy it a LOT more if you plan for it and have a routine that you enjoy so that you’re able to look forward to it!
I have a post long run routine that I like to do for myself. It’s a nice way to pamper myself while getting my body and muscles on the road to recovery.
~I prefer a hot Epson salt bath where I am able to soak as long as I am able to. I even make it as relaxing as possible by reading a book, lighting a candle, having a drink of choice. If I am pressed for time, I will then take a hot shower. If my bath does not involve Epson salts, I enjoy soaking my feet for 15-20 minutes. I always rub lotion into my feet before putting on soft socks.
If it is a super long, hard run and / or my body is feeling sore / achy, I will first take an ice bath. If my muscles are achy a day or so later for any reason, I go for a cryotherapy session.
~I have been an avid fan of compression sleeves for YEARS. They come in EVERY color imaginable so you can either stand out or blend in with your pair on. I have a pink pair and a black pair. Sometimes I will wear them running, but mostly I wear them for recovery for as long as my calves feel like they need them to be worn.
If I am going to be “out and about” for any portion of the day, I am a big fan of recovery sandals. There are quite a few brands out there to where you are able to find your favorite in your budget. Your feet deserve to feel as if they are walking on a cloud after logging the miles.
~I enjoy making my own protein shake / smoothie after a long run. You may purchase them pre-made / grab ‘n go, or you can buy the powder and mix with water or combine with fruits and whatnot to add on the extra flavor and to change up something that could easily become monotonous. I also drink Advocare Rehydrate so help replenish electrolytes that I lost during my run. I also have a meal of whatever I am craving that day. I do run to eat, I eat to run and I do not limit myself on things or tell myself that I cannot have something if I want it.
~And finally, relaxing is icing on the cake as a way to successfully enjoy the remainder of a long run day. If the race I am training for is in the fall / winter, then I enjoy the remainder of the day watching football since my long runs tend to be on the weekends. Spring races usually involve being outside in a comfy chair and a good book or amongst great company either in a home or out and about.
Long run days do not have to be just about the run, but about yourself as well as your needs and wants. Make a day out of it and plan ahead so you have the entire day to look forward to. Plus, when you are in the duration of you run, you are able to keep going by thinking about the bath afterwards or the meet up with friends. It’s all about keeping the day positive and you will be able to fall asleep at the end of the day feeling accomplished and postive about your upcoming race.
