I successfully made it to the taper! This marathon training has been different than most, I have done more speed work and more long runs than any other race (RLRF program vs. TNT). I have learned in my 2 short years of running how to recover from the long run.
My personal definition is 13 miles or longer at this point-but if you are just getting into running-8 miles or longer may be “long” for you. Regardless, I believe these things are important in recovering from a long distance run.
Recovery Drinks and Meals
I personally have found Endurox to be my go-to recovery drink. I love the fruit punch flavor. I even bring it with me to races. I have also used chocolate milk and love it too! My meals vary but usually involve a balance of protein and carbs to replace what I have burned off-usually an egg sandwich or wrap and sometimes a bagel. I usually treat myself that day or night with a burger too.
I will admit, I can always do more of this and should. I learned from my IT Band injury in the winter that this is key is staying healthy.
- I make sure to do dynamic stretching about a 1/4 mile into my run.
- When I finish I do still do some static stretching (even though some people will disagree on if it is good or not).
- I try to squeeze in a yoga class too–I haven’t been great about it lately because I have been trying to keep up with 2 different marathon training schedules but I find it to be extremely beneficial. (Tip-if you have a Lululemon store-GO! They offer a free class on Sunday mornings).
- Runners World also has a great list of info here.
Massage is actually what prompted this post. This might be one of the most important pieces of recovery. I think it is key to get a sports massage while training. I ALWAYS get one the week of the race to work out any final aches and pains and I try to get one near my longest runs (20 milers) and usually a week or so after a race.
I have found my “go to” guy and see him on regular basis. Will (at GA Sports Chiropractic) is a runner as well and knows exactly where the aches and pains are. I made the mistake of going to a “spa” place yesterday because I had a gift certificate and it was a joke. It was more of a hand and foot massage even though I explained my problem areas were hips, butt and legs. So don’t skimp here-go to a sports massage place (a lot chiropractors have them in-office) and get someone who knows what they are doing and understands what runners need. Side note–I also see a chiropractor regularly but I understand not everyone agrees with chiropractic care.