So you’ve just finished your long run, trail run, or ultra marathon and you head home and feel light headed and sore, like me I did a 24km mountain run at Hamilo Coast, Pico de Loro Cove, where Salomon X-Trail Pilipinas 2013 was held. What do you do next?
Lining up at the starting line [Photo grabbed from Runaholic (Thanks Sir Gerby)]
Yes, if you are a elite runner you know the answer its the Recovery. Oh by the way, I am not claiming that I elite runner because I am just a mere hiker/biker and just love to run the trails and road but I want to share with you all some recovery tips from runontexas.com
Here are some easy things you can do to help you recover quickly.
- Replace lost fluids. Drink 16-24 ounces of fluid for every pound lost during exercise. Hydration is achieved fastest with an adequate intake of water and sodium chloride, so consider a sports drink to restore electrolyte imbalances.
- Eat as soon as possible. Carbohydrates and proteins replace depleted muscle energy and help to repair muscle damage. Eat within 30-45 minutes when your muscles are primed to reload and replenish themselves.
- Stretch lightly. Stretching increases circulation of the blood to various parts of the body, improves range of motion and can help to prevent injury.
- Take an ice bath. Ouch, I know, but sitting in an ice bath for 20 min can help to reduce swelling and tissue breakdown. Once the skin is no longer in contact with the cold source, the underlying tissues warm up, causing a return of faster blood flow, which helps return the byproducts of cellular breakdown to the lymph system for efficient recycling by the body.
- Take a nap. Napping promotes recovery by promoting cellular growth and repair.
- Take a walk. Walking helps to move blood through the body. This flushes out wastes that are produced when we run and can lesson soreness.
Finally, be sure to follow your long or hard run days with an easy run, cross training or rest day.
