Recovery for the Long Run

Today I ran my weekly long run. When I first started running I used to despise long runs because I thought they were boring, but over the years I have learned to love them. I even look forward to them now! My longest run ever was 15.3 miles this past December, and it was surprisingly easier than I expected. You must have a certain mentality when running long or you will be miserable and won’t stop checking your watch.

Today I ran 10.15 miles with some guys from the Gilbert Gazelles running group; here are my stats for the run:

Split
Time
Moving Time
Distance
Elevation Gain
Elevation Loss
Avg Pace
Avg Moving Pace
Best Pace
Calories
Summary 1:11:55.3 1:11:49.0 10.15 774 817 7:05 7:05 5:19 976
1 9:01.2 8:58 1.00 56 108 9:01 8:58 7:19 95
2 7:31.9 7:31 1.00 56 56 7:32 7:31 6:47 97
3 6:57.7 6:58 1.00 154 56 6:58 6:58 5:48 96
4 7:06.3 7:03 1.00 157 144 7:06 7:03 5:50 96
5 6:57.9 6:59 1.00 115 105 6:58 6:59 6:19 97
6 6:43.5 6:43 1.00 52 79 6:43 6:43 5:42 97
7 6:38.8 6:39 1.00 98 75 6:39 6:39 5:30 96
8 6:48.4 6:48 1.00 23 125 6:48 6:48 5:52 97
9 6:45.1 6:45 1.00 39 33 6:45 6:45 5:57 96
10 6:35.6 6:37 1.00 23 30 6:36 6:37 5:52 96
11 :48.9 :48 0.15 0 7 5:31 5:25 5:19 13

My average pace is always a bit faster when I run with the Gazelles, but it helps my endurance tremendously. After 10 miles I need to make sure I recover well, so I thought I would share the tools I use to help my legs feel fresh for my hard workout on Monday.

1. Stretch very well and use a foam roller after completing 6 strides, form drills, and foot drills (you can foam roll at home if you don’t have one available right after your run)

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2. Eat or drink something as soon as possible after my run (preferably within 30 minutes of the run, I usually drink a recovery/protein smoothie – recipe in future post)

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3. When I get home about an hour or so after my run, I eat something more substantial (such as oatmeal or eggs)

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4. I try to take an ice bath after a long run as often as possible. I find that ice baths help my muscles recover much faster than without them

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5. About 30 minutes after the ice bath, I take a hot shower and stretch a little more

6. Finally, I pull my hot pink compression socks on! And also make sure to eat and hydrate well the rest of the day (:

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That’s everything I do to recover after my long runs! I hope you enjoyed the post and recover well after your next double digit endeavor.

What’s your favorite recovery method? Is there anything I don’t do that helps you recover from your long or hard runs?

Jenny