Happy Friday!!! Today I'm linking up with Courtney from Eat Pray Run DC, Mar from Mar on the Run and Cynthia from You Signed Up For What for the Friday Five link up.
I ran into a co-worker the other day who had also just finished a half marathon over the weekend. She was amazed that I was showing no signs of being sore, when she was feeling the burn still after a few days later. These are the five things that I shared with her that I do after a half marathon or a long run ... they work for me and I have been blessed with limited muscle soreness.
- As soon as possible, I change into my OOFOS flip flops. I can't say enough great things about these shoes... they cushion and cradle my feet and make them feel like new.
- I drink a serving of Vega Recovery Accelerator. It contains all sorts of goodness to reduce inflammation, replenish energy and electrolytes, increase muscle glycogen re-synthesis, and support immune function.
- I do some gentle stretching followed by foam rolling. Foam rolling is a necessary evil to keep your muscles healthy. I have a love/hate relationship with my foam roller.
- I take a warm Epsom salt bath with 2 cups Epsom salts and 1 cup baking soda with a few drops of lavendar essential oil. Epsom salts are said to reduce muscle tension and baking soda helps to alkalize the body.
- I continue to hydrate throughout the rest of the day by drinking water with lime slices.
That is my routine, and it really works well for me.
What do you do after a long run or race to keep from being sore?
7 Comments
Great tips! I have been wearing compression socks after my races to help with recovery, and I do think it helps! I do need to do a better job of the post-race food/drink! And Epsom salt baths are the best!
ReplyDeleteI've just started wearing compression socks during runs greater than 6 miles... I think it helps too!
ReplyDeleteThose are some great tips. I really agree with them. I'd have to add being active after. It's important to rest, but also then making yourself get up and get moving. Rolling is one thing I know I could afford to do a lot more of. I do love my OOFOS though.
ReplyDeleteI'm a big fan of compression after as well for recovering. I'll wear them during longer runs as well, but definitely after. Really makes a difference for me.
ReplyDeleteYes... I concur, I usually do a lot of walking afterwards as well.
ReplyDeleteI try to keep moving around. I'm typically not too sore unless the course is very difficult (like yesterday's holy cow race!). I LOVE my foam roller. ;)
ReplyDeleteMoving around certainly helps. I tend to walk a lot afterwards too.
ReplyDelete