Sunday, February 25, 2024
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Best Tips to Recover Faster Post Run

what to do after a run recovery tips

Do these after your run to recover faster and keep your body able to perform strong! Recovery is an important part of running and training for a race – make it a priority. Take care of your body. Let’s go!

  1. Cool Down
  2. Stretch
  3. Rehydrate
  4. Nutrition
  5. Sleep

Bonus: Ice, Compression Gear, Foam Rolling, Massage…

What to do after I Run 5 Tips to Recover Faster

Page Contents

1.Cool Down:

After your run is complete walk for 5 to 10 minutes. Let your heart rate go down, take some deep breaths and keep moving as you relax. Check-in with your body and note if any areas will need extra attention during your stretching session. Feel free to move your upper body as you walk (raise your arms overhead, roll your shoulders back, open and close your hands in front and behind you, etc.).

If you have time and it feels good do some leg swings, hip circles and/or your favorite dynamic warm up moves.

If you have time you can make this longer but aim for at least 5 minutes.

*Things to note in your Running Log: Any extra fatigue, aches, tightness or pain. Overall how you feel and how the run went. If you do dynamic stretching moves you can also note – Do they feel easier than before the run? Do you have a wider range of motion?

What to do after I Run 5 Tips to Recover Faster

2. Stretch

Set a timer for at least 10 minutes and S-T-R-E-T-C-H. From head to toe slowly and mindfully stretch your major muscle groups. Be gentle and don’t push anything to discomfort or pain. Breathe.

Spend extra time on areas that seem extra tight.

*Things to note in your Running Log: If one side of your body is more flexible or more tight than the other. If one side seems sore (or more sore) than the other.

More Stretching Tips:

5 Tips to Recover Faster after Running


Grab your water bottle and get rehydrated after your run or workout. Most of the time you can use your body’s thirst to guide how much to drink. Every body is different and this varies based on the weather, season, your fitness, etc.

Things to note in your Running Log: If you were more or less thirsty.  How much (if any) water or sports drinks you consumed during the run and what it was. The color of your urine to indicate hydration levels.

5 Tips to Recover Faster after Running

4. Nutrition

Eat a substantial snack or meal within 60 minutes of finishing your run (I aim for 30 minutes because I’ve noticed my recover suffers if I wait too long to eat). This should be a combination of carbohydrates and protein at a 4 to 1 or 3 to 1 ratio. (We’ll talk about Post-Run Nutrition in Week 10 of the Run Fit Challenge.)

More Nutrition Tips for Runners:

5 Tips to Recover Faster after Running Rest


Running is hard on your body. Sleep is prime time for your body to repair and rebuild any tissue damage from all that pounding. Consistently getting enough sleep can help you recover from all that hard work and be ready to perform well on future runs. This isn’t optional, it’s part of the entire training process. Make time to get enough sleep when you’re training for a race or to run a new distance.

It also makes sense that if you’re tired and not getting enough sleep – You’re NOT going to be able to give it your best effort on your training runs. If your tired – you won’t perform well and you won’t make progress as fast as you would if you slept well.

More info – What to Eat for Better Sleep Run Eat Repeat Podcast 113

After a long run you might want to consider some of the these bonus recovery strategies. I’m going to share my personal experience and thoughts on these post-run tools and strategies. Remember every body is different so what works for one runner may not work for another. Every body is different so just consider all this information and decide what you want to invest your time and money in based on your body, budget and goals.

Bonus Running Recovery Options:
  • Foam Roller – If you plan on running for a long time invest in a good, big foam roller and learn how to use it. I have two foam rollers and think they’re super helpful to work out specific tight spots and knots in my hamstrings and glutes.
  • Ice Baths – Personally these have worked for me (and I am the biggest not a fan of the cold you’ll ever know). I’ve heard that cryotherapy machines don’t prove results in studies so I don’t think they work the same for recovery purposes.
  • Epsom Salt Baths – I think the main benefit of an Epsom salt bath is that it’s relaxing. It doesn’t feel as effective in helping with recovery as an ice bath but it’s A LOT more pleasant.
  • Sports Massage – Love a good sports massage! I once got a massage from someone who worked with competitive figure skaters and realized their experience and knowledge of the body made for a completely different massage. They worked on my body from an athletic performance point of view and it wasn’t just about feeling good and relaxed – it was about helping me recover to run better.
  • Leg Drains – I put my legs up against the wall after long runs and listen to meditation music or a short meditation to help my body and mind recover. It’s amazing and often my favorite part of post-run recovery.

Question: How many of these did you do after your last run?

Follow @RunEatRepeat on Instagram for daily running updates, tips and fun!

Got a question? Email [email protected] with “RER Question” in the subject line or on the question form.

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Finish the Run – Virtual Race in honor of Ahmaud Arbery

Finish The Run Virtual Race info

Ahmaud ‘Maud’ Arbery was killed while running Feb 23, 2020. Today I ran the Virtual Run in his honor organized by The 2:23 Foundation.

The 2:23 Foundation is a non-profit committed to engaging, educating, and equipping young Black and Brown men and women for social justice advocacy. They’ve organized a Virtual Run in honor of Maud that you can join to support the cause. It’s starts today and you have until 3/3 to run 2.23 miles.

I created a team – Run Eat Repeat (you have to pick a team or create one on registration). You are welcome to join my team. Everyone is welcome – runners, walkers, moral supporters – so feel free to pass it on to your buddies.

1. Register here: (you’re welcome to join team Run Eat Repeat)

2. Run 2.23 Miles any day between 2/23 – 3/3.

3. Put your time on the website (& share on social if you’d like).

It’s only $23 & all proceeds go to scholarship fund that provides young men and women the opportunity to become future lawyers, local leaders, policymakers, and social engineers.

If you don’t run but want to support the cause – you can also make a donation (without signing up for the run). Get more information on The 2:23 Foundation on their website here.

I posted about it today on Instagram @RunEatRepeat and shared a link to the registration page in my Instagram Stories.

Please share with your running buddies. You can use the hashtags – #finishtherun #223fdn #RunEatRepeat to connect with other runners too.

Stay safe. Be kind. Pass it on.

More Running Resources:

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Nutrition for Runners – Run Fit Challenge Week 5

Nutrition for Runners

Week 5 of the Run Fit Challenge is all about Nutrition for Runners. So I’m sharing a run down of nutrition basics runners should keep in mind. Use these tips when you’re meal planning and prepping to help you put together the best diet to help you run better, faster and stronger!

NEW Video on the best runner’s diet tips to keep in mind while meal planning. This isn’t a done for you meal plan, it’s the basic information you need to know on how to fuel your body. Use these concepts along with your body’s needs and goals to create the best meal plan for YOU.

Every body is different. So there isn’t one best diet plan for all runners. Just like there isn’t one best training plan for all runners. What you need to perform your best and feel your best may be different from your running buddy. Heck- it may be different from month to month!

I try to eat a diet that’s 80% healthy and 20% fun (treats or less healthy options). I focus on whole foods and try to avoid super processed foods when possible. (But do what’s best for you and use this as information only.)

Nutrition for Runners

  1. Macronutrients [Carbs, Fat, Protein]
  2. Your best diet
  3. Food as fuel
  4. Planning and Prep Tips
  5. What to note (How to log what you’re eating to help you run better, faster, stronger)

Nutrition for Runners

  1. Use the Meal Planner to record what you’re eating for the 1st week. Record without any judgement or stress – this is an opportunity to learn.
  2. Take that information and see what you want to change and/or keep the same. What’s working? What’s not?
  3. Print out another copy of the Meal Planner and plan your meals for the week. Keep it simple!

Get the printable Meal Planner in the Run Fit Workbook or request it below.

More Running Resources:

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Rock N Roll Marathon – Race Announcement 2021

2021 Marathon Update Rock N Roll Race Director

The head of the Rock N Roll Marathon Series shared an announcement across social media with an update on how they’re approaching races in 2021. It wasn’t a specific, definitive strategy for guaranteed races. It didn’t include any updates or details on marathons or triathlons. But it was clear and honest and made me feel like we’re on the same page.

Andrew Messick is the CEO of The IRONMAN Group – the Rock N Roll Marathon Series is part of the company. ‘RnR’ as it’s often called is a huge international race series with super fun marathons and half marathons. It’s also one of my favorites and I’ve run several RnR events. So when I saw his video message today on Twitter I stopped and paid close attention. I know a lot of you want to know if your favorite race will be pushed back, cancelled or switched to virtual before you register or start training.

I keep asking when will the ‘big city’ races be back because I think massive events (like the New York City Marathon and Boston Marathon)… can be held again smaller races with less resources can use their model to also go live again.

Logistically running events with THOUSANDS of people squeezed together in tight spaces, using porta potties with no hand washing, grabbing cups of water from strangers, etc… are the hardest things to put back together in a Covid world. But if there’s a way – the military-like operations behind the Boston Marathon and NYC, will be able to figure it out.

Back to today’s announcement…

Messick didn’t give runners any guarantees because no one can make any promises right now. He doesn’t know when it’s going to be safe to hold traditional endurance events without risk of cancellation due to Covid related factors. You don’t know. I don’t know.

I appreciate this update because it was realistic and felt like it was ‘athlete to athlete’. It also was a reminder to anyone frustrated that their marathon was cancelled and/or mad at race organizers that – THEY WANT TO HOLD EVENTS.

Race organizations are hurting. People have lost jobs. Companies have went out of business. There are people who have been hurt by this beyond losing their fitness for a PR attempt. It’s important to keep it in perspective (and try to be extra kind).

2021 Marathon Update Rock N Roll Race Director

I transcribed most of today’s announcement but you can watch it on Twitter here – Rock N Roll Marathon Series Twitter Update.

“I want to provide an update on where we stand with regard to being able to operate raises around the world.
We all want to get back to racing. I want to get back to racing you want to get back to racing and the question is when, so let me tell you about what we’re thinking and trying to accomplish.
Ultimately our ability to host races is going to come down to a series of factors… what’s happening with the virus, what’s happening with vaccinations, what’s happening with travel restrictions and the appetite of our host communities to welcome athletes, volunteers and staff to be able to conduct a race. We’re guests just in our communities and ultimately tooth combination of virus vaccination travel restrictions and appetite for our host communities differ around the world.
Our operators right now are working with our host communities to determine what’s possible.
We want to host races. That’s our goal.
We are in the business of Hosting races and we hear from athletes all around the world how badly they want to race.
So our focus is on making the races happen.
We’ve already seen Oceanside has moved to October. We think that many of the races early-season in Europe are going to be moved to later in the year. We think that many of our larger running events in North America are going to be moved to later in the year. We make those decisions only when we feel like we have exhausted every opportunity to be able to safely make those races happen. That really is the thing I want to communicate most strongly here.
We wait until we have no alternative until we’re certain that the races can’t happen before we enact a postponement. You can’t un-postpone an event so as long as there’s a chance we’re trying to make it happen.
And we hear the feedback we’re getting from all of you that you’d like more lead time between when a race’s supposed to happen and when we’re forced to move it. We’re sensitive to it and we appreciate it. But at the same time our fundamental view is that if we can make an event happen we want to.
So how do we deal with the uncertainty because there’s going to be uncertainty in the next few months until the Covid situation stabilizes.
All any of us can do is stay mentally and physically strong. Rely on your tri-clubs, on your coaches, on your training partners, on your family to maintain focus, maintain discipline and put yourself in a position that when we’re able to safely conduct events again you’re ready.
When this becomes no longer a thing we’re ready to get back to doing what we love. Which is racing and being with our community of athletes around the world who share this incredible passion we have for endurance sports.
Until then, good luck and I can’t wait to see you at the races later this year.” – Andrew Messick – CEO of The IRONMAN Group

I’d love definitive answers. I want to get you more information and answers. (If you happen to have all the answers – please send them my way!) And while we didn’t get any dates on when we’re 1000% certain the next big marathon is going to happen in person, I appreciate the honesty and acknowledgment.

We want to run races. They want to put on races. Hopefully we’ll all be able to do that very very soon.

Until then – DO THE WORK. You have time to train and improve. What you do with this time is up to you.

Good luck!

Comment below or on MY @RUNEATREPEAT INSTAGRAM post with your thoughts.

Keep Going with these:

2021 Monthly Miles Planner Printable

7 Tips to Train for a Virtual Race 

7 Secrets to Run Your Best Virtual Race

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