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Permalink Reply by Richard McGaha on April 19, 2012 at 4:40pm

Foam rolling always works for me.  That, the NUUN and protein should do the trick, I have read where compression helps as well, so maybe you can get some use out of those compression tights you bought. :-)   

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Permalink Reply by Patrick Garrick on January 21, 2014 at 10:11am

I have tried just about every post run trick in the book (stretching, foam roll, long cool down, massage, etc.) with the exception of cold water emmersion. I still those all of those things to a certain extent, but I no longer spend like 15 minutes cooling down, then 20 minutes foam rolling, then 20 minutes stretching like I once did. I personally have not found where any of those things significantly reduce DOMS or speed recovery. The cold water emmersion seems like it would, but to me it's just not worth the trouble and temporary discomfort of an ice bath to be a little less sore the next day. I do, however, try and consume some carbs and protein shortly after a hard workout. Protein shakes and chocolate milk are my personal faves. I don't know how much they actually help me, but I do it anyhow.

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Permalink Reply by David Tepper on February 26, 2014 at 3:12am

Food - swear by honey and tuna... Haven't tried it together :)

I Try and walk afterwards to stretch out if I have time

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Permalink Reply by Lori Enlow on February 26, 2014 at 10:52am

Now that's just gross! ;0)

Barbara, I'm working on the fueling as well...bring on the tips everyone!!!

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Permalink Reply by Dave Brown on August 25, 2014 at 12:33pm

HI Barbara -

How long was the run?

Are you using any electrolyte replacements on your run, such as (Skratch)? This is critical is you're sweating a lot. I had the same problem and I added skratch (http://skratchlabs.com) to bladder and then starting after 30 minutes ate 3 clifshots every 30 mins and it worked like a charm.

After run I'm a fan of real food that disgests easily.

--

Dave

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Permalink Reply by Robert Burpee on August 27, 2014 at 4:57am

Howdy Barbara I always make up a poweraid drink in my 3L Camelbak on long runs. I use the powder as its way more economical & you can mix it to tast. I make it about 1/2 the strength of the bottled version.
Then when I've finished, as soon as I can, I make a protein drink using a good quality protein that contain ameno acids & have a banana, sometimes 2.
I've tried cold water immersion as we have a pool & find I tend to cramp when I get out so I don't employ this anymore.
But what works for someone else may not work for you & visa versa.
Hope I've helped.

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Permalink Reply by Jay Mijares on August 27, 2014 at 1:39pm

I'll usually drink Ultragen immediately after a long run or any run over 1.5 hours.  I usually don't stretch, but I'll walk around my car or -- if at a race -- around the finish area while drinking the Ultragen, just to keep moving.  Fruits such as watermelon and oranges have helped me recover as well.  

For me, I've found that the higher the amount of sugar in the recovery drink and foods the better, especially if I have a long drive home from the trail head or the race.  One time I didn't take in enough sugars and I actually started to get sleepy during the drive home...

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Permalink Reply by Francis Flynn on March 31, 2015 at 9:25am

Hello Barbara,

Yes I agree whole heartedly I'm just beginning week 7 , of Phase one and ran 18 miles at the weekend with no issues at all. Post I tend to use SIS Re go and porridge oats with a banana chopped up within 15 mins of getting in (long runs only > 13 miles). I'm sure the fuelling on the run will ultimately effect your post recovery.   I take SIS Go gel one every 45 mins, and drink in total about 500ml of water with an SIS "Zero" tablet. So far so good.....

I also use the slant board as post recovery stretching but not until later in the day.

Good luck

Frank 

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