5 Must-Dos after a Long run/Race


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 MoreRunning With Attitude, Runs with PugsZenaida 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.

anonymous woman warming up in park during workout with instructor
Stretch out right after  your run, even if it’s only a few minutes! | Photo by Andres Ayrton on Pexels.com

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).

strawberry smoothie on glass jar
A Smoothie post run can both hydrate you & refuel you & it’s easy to digest, too! | Photo by Element5 Digital on Pexels.com

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?

Where’d my kitchen mojo go?: November 2016 Runfessions


I’m hooking up with the new Friday Five 2.0  from Fairytales & Fitness and Rachel @ Running on Happy,   and Marcia’s Healthy Slice for Runfessions todayI runfess that in honor of Black Friday, this post was going to be another post full of stuff to shop for, but since it’s the end of the month and runfession time, I think I’ll save that one for next Friday.

Come back next Friday and I’ll show you some of the things I always travel with. Cause yeah, I’m traveling next week!


I runfess . . .
. . . my kitchen mojo deserted me. I found a recipe that looked pretty awesome for Thanksgiving: sweet potato dinner rolls. Back in the day I was a very talented bread baker, but it’s been a while, since I don’t eat a lot of bread.

I tried four different times, with three different types of yeast, with milk, with water — my yeast wouldn’t activate. Once I even mixed up the dough, but sure enough, it didn’t rise.

I wasted hours and created a lot of dirty pans. In the end I had to settle for soda bread. Baking soda rocks.

I runfess . . .
. . . I had made an interesting find in my refrigerator while cleaning it out. Well, several. Yes, there were a few science experiments going on in there that I’d been turning a blind eye to and finally had to take care of. So tempting to just throw it out, container and all.

I also found the mini apple crisps (several) that I’d made for last Thanksgiving. Seriously. They were way in the back. And because they’d been heated and were in mini mason jars, they weren’t moldy. Basically they were canned.

Yes, I threw them out without taking a taste.

I runfess . .  .
. . . I had major stress before leaving for NYC and the Dash to the Finish Line. It was sort of my fault. I hadn’t been home much in months, and while I’d finally had a couple of weeks at home, I had mounds and mounds of clean laundry.

That is, I’d finally been able to do a lot of much needed laundry, but I didn’t have the time to put it away. I knew I’d laid out the sweater I was going to wear that morning. And I swear it took me 20 minutes of searching to finally find it at the bottom of one of those clean laundry mounds.

So once again I was all stressed out leaving for a trip. And this time we had a train to catch and Bandit to drop off. We still got there in plenty of time. But I got all sweaty before I left!

I runfess . . . 
. . . a girls’ weekend at a half marathon sounds like such fun half a year ago. Before Bandit, before my mom’s surgery, before moving my parents.

It still sounds like all sorts of fun — right up until those weeks leading up to Thanksgiving and realizing I had all this cleaning and cooking and running to do.

Don’t get me wrong, Holly & Tricia, I am still majorly looking forward to meeting you guys in real life next week. And our lovely host Marcia, too! In fact, I kind of have to pinch myself and wonder why you included me. But it’s been a tiring journey!

I runfess . . .
. . . I have been skipping foam rolling more often than I should. I know a lot of people never foam roll at all, but it’s important for me. I’m the type of runner who really needs to cross all her “ts” and dot all her “is” to remain pain free.

But I runfess this past week I’ve been fighting off a cold (winning, so far, knock on wood), and while I runfess I probably should have taken more rest days and maybe skipped a run, what got skipped instead was the foam rolling.

Talk to me. Leave a comment or answer a question:

Have you found yourself skipping important stuff this week?

Do you ever wonder why someone invites you to something?

Do you lose stuff as often as I seem to?

Speed FOMO: October 2016 Runfessions


So yeah, we’re now married 31 years, I completed half #13, and my parents are moved into their new apartment. It was a busy month, y’all. Not too busy to scare up a few runfessions (like how I got in a little Halloween theme, there, even though it’s not really my thing).

I’m hooking up with the new Friday Five 2.0  from Fairytales & Fitness and Rachel @ Running on Happy,   and Marcia’s Healthy Slice for Runfessions today.


I runfess . . .
. . . I rook two swimsuits with me to AZ. I never swam.

I don’t travel lightly, but generally I do wear everything I bring with me. For this vacation, I had two carryon suitcases, an insulated food bag, and a relatively large pocketbook.

You have to understand, though, that we were staying in three different cities with three very different climates:

  1. Outside Seattle: high in the 50s
  2. Sedona: high in the 80s
  3. Phoenix: high in the 90s

And we were gone 10 days! I needed to run and I needed my race gear with me. It definitely made things interesting.

So why didn’t I swim? I was scared of getting sunburnt on my back and being in pain for my half. #runnerproblems

I runfess . . .
. . . I had a meditation streak going for more than a month! 41 days, to be exact. Moving my parents broke my streak, but I’m still meditating.

I use the app Calm, which is guided meditations starting at 3 minutes and going up. I almost never do a meditation over 10 minutes, but there were days I was meditating twice a day!

It really helped, too.

I runfess . .  .
. . . if it’s not on the list, it often doesn’t come with me.

Case in point: dropping Bandit off. It’s a half hour drive. I had all sorts of stuff on my to do list. And I got halfway there and realized I’d left his supplement baggies in the refrigerator. So yeah, I had to go back for them.

This was the day before we left.

Added stress, anyone?

I runfess . . . 
. . . I came home from moving my parents and almost immediately went out for a 6 mile run after not having run at all since my half.

Did I warm up? Did I stretch afterwards? No and no.

But I did foam roll and use my ShinTekk.

I runfess . . .
. . . I have speed FOMO. And I’m not even talking about wishing I could run the speeds my running friends run at (even though yes, I have FOMO over that, too).

No, I’m talking about FOMO over all my running friends working with coaches who are getting faster. I am considering it, but in the meantime, I’ll just be reading my social media feeds and feeling my speed FOMO.

Talk to me. Leave a comment or answer a question:

Do you remember items you need if they’re not on a list?

Do you have speed FOMO?

What’s your packing style?