"As distance runners, we live in a constant cycle of destruction and adaptation"
- Julia Lucas
Properly recovering from a run can be just as important as properly preparing for a run. In previous posts we have focused a great deal on preparing for a run and staying fit to keep running. An important component of running is recovery. Today we will discuss how to help your body recover from a run.
1) Recover Before You Finish
Start planning your next activity before you finish the one you are doing. Your cool down she be completed during your run meaning your runs should start slow and increase in activity. Towards the tail end you should be slowing down your pace and decreasing effort level. This allows your heart rate to begin to drop and muscle to start to replenish.
2) Refill the Tank
Once you finish your run the next 30 minutes is the time to replenish your nutrients. It is critical for muscle recovery to replace lost nutrients. Your body can drain its glycogen supplies during a run. Therefore, it is important to replenish your carbohydrates and proteins. The general rule of thumb is 3 grams of carbs to 1 gram of protein. This can ratio typically be found in an energy bar (Cliff Bar, Power Bar, etc.). If solid food is not your thing after a run try some chocolate milk.
3) Rehydrate!
Drink plenty of water. Plain and simple.
4) Roll It Out
Massage can reduce muscle soreness be 30%. Check out this link to learn some massage techniques using a foam roll:
For general health information check our Performance Physical Therapy's Patient Education Center:
Cheers,
Brian
