Recovery from long runs?

September 15, 2006 7:23 PM

How can I recover more quickly after running long distances?

I've been increasing the distance I am able to run as I prepare for a 10-mile race.

Once a week I run at the top of my distance limit (last week was just around 9 miles).

However, it took me the better part of 3 days to get back to normal. On regular days I run 3-5 miles, with assorted variations in pacing, spedd, etc. and 1-2 days a week cross training (weights, ellipitcal etc).

I was so wiped out last week, it was awful. How can I snap back from long runs more effectively?

posted by I_Love_Bananas to sports, hobbies, & recreation (16 comments total)

Are you hydrating appropriately? Did you eat carbs within 30 minutes of the run?
posted by konolia at 7:29 PM on September 15, 2006

Make sure you're running slowly enough on your long runs - a full minute or two slower than your "regular" pace.

Take an energy gel 15 minutes before you run, then every 45 minutes during your run (I like GU orange blast).

When you get home, after you shower, climb into a tub filled with cold water, and stay there for about 20 minutes.

Stretch.

(This from a first-time marathoner in training - long run so far is 16 miles, and the cold baths have made more difference than anything else)
posted by jknecht at 7:30 PM on September 15, 2006

Also a beginning runner--long run is 7--but have had great results with a tip from Danny Dreyer. After the run, lie on the floor with your legs stretching straight up a wall. Starting at your feet, use your hands to squeeze the blood out of your feet, calves, and thighs in that order.

When you stand up, three or four minutes later, you'll be refreshed--energized by the return of blood to your upper body, and with remarkably fresh legs. Recovery times become nonexistent--after a good run and a good session on the floor, I could sometimes run again.

I was skeptical, now I'm addicted. It's like a second runner's high.

I sometimes also do cold baths. They aren't much fun, but they sure help a lot.
posted by Phred182 at 8:09 PM on September 15, 2006 [4 favorites]

Right after the run, protein, cheese, eggs, yogurt, meat, protein bar, whatever, about 200 or 300 calories worth, or more if the diet permits. That, and lots of water, be it water or sports drinks or whatever, will help you recover. Google up the protein, it is an accepted recovery aid.
posted by caddis at 8:20 PM on September 15, 2006

I'm not hardcore enough to jump into a cold bath after I run, but I do routinely run distances > 18 miles. The guys above are right, of course -- you should make sure you drink enough water and eat right after your run. A big part of being a successful runner is eating well and staying hydrated, stuff that falls outside of the normal realm of going out and hitting the streets.

I don't have any fancy tricks that I use except that I usually take a nice long nap after I've done my long run and feasted on some kind of protein-rich breakfast. The next day, I try to do something a little less intense, even if's just hiking instead of trail running. I also prefer gatorade (or whatever) to water on the longer runs.

The other thing is... if you stick with a regular running schedule, covering those kinds of distances gets easier. At first it's really tough, but then... well... you'll see.
posted by ph00dz at 10:00 PM on September 15, 2006

After your long run, take a nice hot shower.

Now the fun part - after your shower make yourself some hot tea. Put on some underwear and a fleece long-sleeve top. Fill your bathtub with ice-cold water, ice cubes too if you have them.

Lower yourself into the bathtub, and sit there for 5 - 10 minutes while sipping the hot tea, wearing your fleece top.

The next day, you will feel as though you ran a leisurely 10km run. That day, go for a leisurely 10km run - a minute or two slower pace than your usual.

The following day, do not run.

**alternate recovery method. Do you live near a large body of water? If so, then go stand in the lake / ocean / river for 5 -10 minutes right after your run, until you start feeling a bit of numbness and cold in your legs. Go thigh-deep or deeper - make sure your legs are submerged as much as is safely possible. The river's current, or the lake / ocean's coldness have the same effect as sitting in a bathtub full of ice.

Works for race horses - works for runners too. I've done this, and although this took a lot of mental fortitude I was always glad I did this.

And, what others said: hydrate, replenish your electrolytes, eat carbos and protein after your run. Good luck.
posted by seawallrunner at 10:44 PM on September 15, 2006

To echo caddis, definitely try to have a snack (< 500 cals) with carbs and protein, especially. i'm personally partial to honey and yogurt, milk and cereal, but some folks like chocolate milk, bagel & cream cheese, chocolate protein shake. br>
The protein & sugar boost within 30 min of your workout works wonders wrt recovery.
posted by scalespace at 10:46 PM on September 15, 2006

Protein is fine, but carbs is what you need most after a long run. Carbs will replenish your muscle glycogen, and it's best to have them within an hour after running, even if you aren't hungry. Most nutritionists suggest a ratio of 3:1 or 4:1 carbs to protein.

Just as important, make sure that you are eating enough at other times. Lots of runners try to lose weight and ramp up their mileage at the same time, and this is not an easy thing to do. If you are running with a calorie deficit your body will not recover properly.

Also, are you cooling down adequately after you run? Try walking for a mile or so immediately after your long run or later in the day.

Finally, make sure you are getting adequate rest. You should have at least one day a week where you are not running, lifting weights, or cross-training; perhaps even two days. Many runners make the mistake of thinking that going out every single day is the key to building endurance, but it often leads to burnout, especially if you have been runnning for less than a few years. You want your training runs to be significantly slower than your planned race pace. That way you can build sufficient during training and you can go all out on race day.
posted by btkuhn at 2:25 AM on September 16, 2006

I just heard an NPR story on the topic of 'chi running' that may interest you. By learning to soften the impact of running, at least one proponent says that chi racing takes less of a post-race toll on his body.
posted by copystar at 6:11 AM on September 16, 2006

Post workout recovery
posted by caddis at 7:21 AM on September 16, 2006

I remember reading in Runner's World that the optimal post-run snack has a 4:1 ratio of carbs to protein.
posted by lunchbox at 11:36 PM on September 16, 2006

Also, ice & elevating your legs afterward is supposed to help.
posted by lunchbox at 11:37 PM on September 16, 2006

Thanks to all- some great suggestions to try!!
posted by I_Love_Bananas at 5:18 AM on September 17, 2006

Ice baths are pretty big among long distance runners.

There's some pretty compelling research that suggests that you should eat pretty much immediately (carbs) after running in order to get the process of glycogen replacement started right away. Even if you delay eating a full meal for a little while, you should have a few hundred calories of carbs with a little bit of protien, right away.
posted by OmieWise at 5:54 AM on September 18, 2006

I love the ice water myself, but I am too much of a wimp to actually sit in a tub of ice water. I just run the cold tap, get a big cup, and rinse my legs while sitting on the edge of the tub.

Whatever you do, don't have a big iced coffee. I made that mistake once after a 14 miler. Ugh.
posted by pyjammy at 7:37 AM on September 18, 2006

A few secondings: (1) Eat both carbohydrates and protien within a short time after finishing your run. (2) Cold-water baths are great if you can tolerate them and have access to do them. (3) The day after a long run, I like to do some easy road cycling in low gears. I'll then take a day off the second day after the long run. If you're not into cycling, you might try swimming instead. (4) Massage of any kind, self- or not. A professional massage once or twice a month works wonders...

All will help.

Beyond your original question, you don't specify your "assorted variations", but I'd encourage you to put in as much variety as possible: trails/roads/track, fast/slow, long/short, etc. Just stay the heck away from concrete.
posted by mhespenheide at 12:20 PM on September 18, 2006