![]() Now, the trick to ice baths is surviving the first 3 minutes.īite the towel and dream about your biggest goals. ![]() Next, grab a towel and your favorite magazine and submerse your entire lower body, up to your hips, in the water. If you don’t have a thermometer, the ice should still completely melt, but it should take about 3-5 minutes for a normal size ice cube to do so. Ice bath is miserable now, but worth it laterĪfter stretching, it’s time to hit the ice bath.įill your bath tub with cold water and add ice until the temperature reaches a balmy 55-60 degrees Fahrenheit. If you have a foam roller and are experiencing any small injuries, it would also be beneficial to roll out on the foam roller to alleviate any knots and tightness. While the merits of stretching are a hotly debated topic in running circles, I believe stretching after a run is beneficial. The stretching should last 10-15 minutes, focusing on the major muscle groups (quads, hamstrings, calves, and hips) as well as anything that is nagging or felt sore on the run. The stretching and post run fueling should begin within 25-30 minutes of finishing your run. For a more thorough look at post run nutrition, check out my article on post run recovery fuel. It’s a quick and dirty trick if you’re crunched for time or have a sensitive stomach. The tablet is pure glucose, which stimulates the insulin response in the body and ignites the recovery process. I’ve also experimented with glucose tablets (made for diabetics) directly after running, especially when I travel. You want to aim for a 4 to 1 ratio of carbohydrates to protein. This post run fuel could be something like chocolate milk, Endurox, yogurt and granola, banana and peanut butter bagel with orange juice. What to eat after a runĪfter you’re hydrated, you can begin your stretching routine while also ingesting your post run snack or beverage. When running in the summer, you can use our sweat loss calculator to determine the exact amount of fluid you need to replace.įor a more detailed look at hydration, see my article on how to hydrate after running. ![]() How to Treat Sore Muscles After a Run HydratingĪfter a hard workout or a tough long run, you should begin by hydrating within the first 10-15 minutes after stopping.Įven if the temperature was cool, or downright cold, you still sweat a significant amount and you need to replace the fluid loss.Īn electrolyte solution like LMNT works well and you should aim for 16-20oz of fluid. Ready to get those sore muscles back to normal? On a side note, this is what separates professional runners from the rest of the pack in addition to running, drills, and strength training each day, elite runners will often spend 1-4 hours per day on recovery! If it is sore calf muscles after a race that are bothering you, we have a separate post for preventing sore calves.įor example, the easiest elements, hydration and refueling, should be easy to get in after every run while the ice bath is a nice treat when you have the time. While this is the ideal recovery plan, you’re free to pick and choose what you’re able to fit in after each workout. ![]() ![]() You may only be able to fit this in after long runs or even as little as once per month. I understand that not everyone will have the time necessary to perform this routine after every hard workout. Unoriginal name, I know, but I’m not fan of making up strange words to impress. In two previous posts I’ve discussed how the workout and recovery process works as well as the importance of keeping your recovery runs easy, but this post is going to outline what I call “the optimal recovery process”. Will running with sore muscles help or make me feel worse? Surely, this cannot be good for my body to run again (if you even want to run again that is). We wonder if we can run if my legs are sore? We go to bed that night with a smile on our faces, proud that we had a great run or race, and excited for what we can achieve in the future.īut then you get out of bed the next day. Running fast workouts and nailing long runs is a key part of the training process.ĭuring the run we are feeling strong, pushing through that pain, and when we finish, we are greeted with one of the best feelings in the world the runner’s high. ![]()
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