You may have been #runningallthemiles during the Pandemic, but if you haven’t, you might be a little rusty on what to do after a long run — or race (still haven’t raced, not looking to anytime soon actually).
This post is a little reminder to myself — maybe something will resonate with you, too.
I’m linking up with My First 5K and More, Running With Attitude, Runs with Pugs, Zenaida and Run Laugh Eat Pie for Fit Five Friday. Today I’m sharing 5 ways to jumpstart your recovery after a longer/harder run or race.
1: Move!
It’s really tempting to go home and veg on the couch all day after a harder/longer run or race. I have been guilty of this! You will recover better (be ready to run sooner rather than later without feeling wiped out) if you keep moving not just immediately after your run, but throughout the rest of the day, too.
Put your legs up the wall, too, before you go to bed. Seriously, I mean that literally! Very soothing to tired legs.
2: Stretch while you’re warm
Warm muscles stretch easier. Which is part of why you want dynamic stretching before a run, but static holds can be okay post run.
3: Hydrate
You will lose hydration when you run long or race. You can even weigh yourself before & after to see how much, although I admit I’ve never done this. I keep thinking I really should, but then I never remember to.
Just like you need to refuel, you need to rehydrate. You won’t feel quite so tired if you start hydrating as soon as possible. If alcohol post run/race is your thing, just remember you might want to alternate with good ole water. Alcohol doesn’t really count as rehydration, no matter how good it may taste (to some).
4: Have a snack
You will have burned through your glycogen (carb) stores most likely. Want to recover quickly and be ready for that next run? Have a snack. Think more protein than carbs, but obviously you need some carbs, too.
I like either a small protein bar — or a smoothie. If you have no desire to eat post race, which isn’t uncommon, you may be able to tolerate a smoothie. Add some fruit and greek yogurt or protein powder (greens will help too — start with just a bit and you won’t taste it).
5: Compression
Maybe you race in compression socks. If you don’t, wearing some post race is a great way to get some blood to your legs. If you have those Normatec boots (or something similar) — lucky you! Even better!
Final Thoughts
It really doesn’t take much time to do these five things. They will start you on the road to recovery quickly, and the next run should feel a lot better.
What’s your go-to snack post race?
What’s your go-to beverage post race?
Which of these do you need to work on?
Chocolaterunsjudy 
Yes to all of these! Though I admit, just like with my long runs, I’m not as good about the post-race stretching as I could be.
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Most the time I am, but sometimes I’m in a rush, or in the winter when it’s cold — more likely to skip it after than before!
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Chocolate milk. I now bring it with me so I can drink it after.
All good tips.
I don’t hydrate much during so yes after.
I rarely stretch but sometimes when I’m waiting for others to finish. Unfortunately it’s usually rush off to eat.
My favorite post long run activity is my hot tub. If you don’t have one, just take a long epsom salt bath. It works wonders.
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My bathtub is unfortunately not really conducive to baths. Relatively shallow. I’ll bet the hot tub feels amazing!
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Too bad about the tub. It just has to cover your legs.
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My post run rituals are walk a bit, hydrate immediately and have a small snack. right now that is milk w protein powder. Shower, stretch and then eat a regular meal. sometimes I so love a hot tub soak as well.
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I would live a hot tub. If I had one. And someone to take care of it. 😊
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These are all important, but for me the magic one is “move.” I’ve done 20 mile runs where I had to keep going all day long, and wasn’t sore at all the next day. I’ve also done 12 mile runs where I lay on the couch all day and was very sore the next day. So… motion is lotion!
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I agree, although I would add that it should be gentle movement (depending on the length of the run). Which is why walking is so great!
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I had to laugh when I read the first paragraph. I have a friend with who I have done a lot of marathons. She is famous for planning a hike/stair climb/adventure right after the race. There is no downtime with her.
My favorite post-race snack is soft pretzels. I love it when the RD gets these. I also love popsicles in the warm weather.
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I LOVE soft pretzels! Sadly it’s not a thing here.
I did go to Watkins Glen with a friend after one half — lots & lots of stairs! My friend was a good sport.
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I am guilty of not stretching after a long run. I do move and hydrate. Oh, and I like a protein drink afterwards too. I would love to get those recovery boots!!
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I’d love the recovery boots, but not in the budget plus where would I put them?
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Great reminders! I’m good about hydrating, snacking and moving, but stretching…not so much. I love a smoothie after a long run, and sometimes the hot tub.
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Ah, another lucky hot tub owner!
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I’m pretty sure an ice bath is better for recovery but the hot tub feels way better. 🙂
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My personal understanding is heat tends to be better than cold, even though cryotherapy is all the rage. But I’m not a medical professional & have never, ever done an ice bath!
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Good to know.
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Well, people do love their ice baths. And they rave about cryotherapy. And I’ve never done either!
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another resounding YES! i can do all of these things except… stretching seems to be a difficult task! Really need to work on that one.
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Your muscles will thank you for stretching. 😊
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I love a smoothie after a long run or a race! It’s so refreshing and sometimes my stomach won’t tolerate solid food but a smoothie is perfect.
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