Top Run Recovery Tips

Half Marathon Training has been going..... well umm going is probably the best way to describe it. It's been a long time since I have run long distances. To be completely honest, I don't think I've run more than 4 miles since I ran the Boston Marathon 2.5 years ago. After training through the winter for Boston and dealing with a knee injury and just aa beat up body, I was done for a little. I just needed some time away from the open road, the heavy miles and the time spent training with my myself and I. But that story is for another day.


Now that I am back into training, albeit this time for half marathon, and I am struggling.  I am realizing that I don't LOVE running long distances.  I am also realizing that I DO love running 3-4 miles around town and being outdoors.  So you see it isn't the act of running that is getting me down. It's the long mileage and the long training hours that go into training for a half and full marathons. The struggle is partially mental and partially physical right now. And to be honest, I am still working on the mental part of long training runs so I'll keep you updated.  The physical struggle, now that's something I know how to fix or at least ease.


Here are some of my top Recovery Tips after a Long Run:

Top Recovery Tricks:

  1. Drink LOTS of water. I might drink an excessive amount of water daily (I definitely go to the bathroom like 5 times before lunch even) but drinking lots of water helps to keep your muscles hydrated and helps your muscles repair themselves. Water is essential for biological processes (i.e. muscles rebuilding themselves after a long run) so when you are dehydrated it's a lot harder for your body to rebuild.
  2. Foam Roll. If you're a runner your foam roller is probably your best friend (if not, I recommend investing). While rolling out might not change your ITBand length, it is a form of self myofascial release. Foam rolling can help massage out knots in your muscles and prevent muscle imbalances.  It might not be the most comfortable thing to do but I personally think its a "hurt so good" kind of thing.
  3. Lacrosse or tennis ball: Similar to foam rolling but way more localized and focused and definitely more intense.  The smaller surface area of lets you narrow in on trigger points and really dig in. Definitely "hurts so good" but then again I might just be crazy.
  4. Tumeric: Tumeric is an anti-inflammatory spice that can be added to many parts of your day. You can put some in your soup, make Tumeric Tea (my favorite is Numi Brand tea), throw it into a smoothie or make Tumeric Matcha Cashew milk (recipe to come when I perfect this guy).  Reducing inflammation can reduce irritation in your joints and muscle attachmentts
  5. Ice: If you are really sore and see any swelling in your joints, ice can lend a helping hand.  If you have pain and swelling in your joints, see your Doctor. It is not worth it to run through an injury. Ask any runner who has learned the wrong way. If you notice minor swelling or soreness throw some ice on to reduce inflammation and aid in pain/discomfort relief.
  6. Deep Blue Essential Oil Rub: This feels heavenly. Amazing for soothing sore muscles and easing muscular tension.  If your looking for a self indulgent muscle rub this is my go to.  Bonus: Massage it in to your sore muscles digging in with your fingers to those pesky trigger points.



If none of these or your favorite run recovery tricks work, take a rest day.  Rest days are NOT for the weak. Rest days are necessary especially when logging extra miles. Your body needs time to rebuild and refuel.


With that said, it is my rest day and I am definitely embracing it. Having a protein packed dinner with the girls & doing some yoga tonight.


What are your favorite recovery tips? Anything you swear by? Help a girl get through these long runs to come!