It’s high time to evaluate your recovery process. What does your recovery look like after a run? Whatever your plan is (or is not), it can generally be improved. Here are 5 quick tips to try or remind yourself:
Drink water. Lot’s of it. Recovery starts with replenishing your body and in turn you’ll ward off muscle injuries.
Eat well. You run how you fuel. You have heard those phrases before. However, we want to encourage you to pay attention to what you consume post-run. Ideally, you want to take in a general 4:1 carb to protein ratio within 30 minutes of your run like chocolate milk. That is the best window to encourage recovery because your muscles are the most receptive to glycogen. If chocolate milk (cow, almond, cashew, coconut, soy etc.) equates to less stiff or sore muscles- how could you pass?
Ice ice, baby. We prefer freezing water in small size paper cups. Peel it like a popsicle for your very own ice targeted massage. (No more frozen bags of vegetables people!!)
Vitamins and blood analysis. (Ask a doctor!) Did you know you can ask your doctor for a blood test? Learn about the 7 Health Tests Runners Should Take to check for deficiencies like anemia or even vitamin D. Also, check out this quick list of vitamins that are beneficial to athletes. It also includes different food sources you can get them from. Check it out.
Roll out and stretch. Most runners- beginner to experienced- know to stretch their calves, hamstrings and quads. But do you know how important it is to stretch or roll out your hip flexors? Tight hips can cause knee pain, Achilles tendinitis, IT band syndrome (ouch) and tight hamstrings. Here are 7 Hip Flexor Exercises with photos and/or videos we recommend from Runners Blue Print. Pigeon pose is popular with our staff!
***Don’t forget to enter our Roll 8 Recovery contest. Stop into your The Runner’s Edge location, take a photo with the logo cutout and post to Instagram. You’ll be entered to win a $50 gift card from Roll 8 Recovery. We have officially had one winner (M. Pawlak of Vernon Hills, but they are announcing one winner every day in August.***