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Post by watchman on Mar 19, 2008 15:00:14 GMT -5
I would like some thoughts on recovering from a long run.
what routines does everyone follow?
also
what does a recovery run do physically?
My natural inclination would be to take the next day off but the schedule I am on says to run slow and easy the next day. Why?
I am getting a whole new level of respect for the "Long" athletes.
mike
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Post by jetlink on Mar 19, 2008 16:07:44 GMT -5
The best post long run strategy would be to consume an adequate amount of good protein/carbs within 30minutes of completion of the run.
Also a great idea but more of a pain - ice bath the legs
even better ice/hot bath the legs multiple times.......
how to do this: finish run then put legs in cold water for 5minutes then whirlpool for 5minutes
alternate 3-4 times then go inside and eat then shower then rest some.
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Post by karming on Mar 19, 2008 18:53:41 GMT -5
Dave,
What does the hot water do? I always thought that cold was the way as it decreases inflammation and that warmth vasodilates the blood vessels thereby increasing inflammation as there are more inflammatory mediators coming to the muscle. This is why I 've never tried the alternating cold/hot. Does it make you less sore?
KL
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Post by watchman on Mar 19, 2008 19:46:42 GMT -5
The best post long run strategy would be to consume an adequate amount of good protein/carbs within 30minutes of completion of the run. Also a great idea but more of a pain - ice bath the legs even better ice/hot bath the legs multiple times....... how to do this: finish run then put legs in cold water for 5minutes then whirlpool for 5minutes alternate 3-4 times then go inside and eat then shower then rest some. Dave that is very helpful. I saw Ryan Hall sit in ice water after a long run. It makes sense but something in me wants to go for heat . I know heat is not good for the first thing. I just hate the thought of sitting in cold water. also any thoughts on the second part of my question on recovery runs? mike |
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Post by jetlink on Mar 19, 2008 20:57:47 GMT -5
The heat/cold thing really flushes the legs well or it seems to do that for me at least - unfortunately I have limited ability to use the heat/cold method.....in the past its worked great though.
I'm not an MD but I believe that the warm helps open up blood vessels and relax muscle - the cold then does the opposite and also reduces swelling. Its a pretty cool sensation - in a sort of painfull way - when you are able to try this but when you go from cold to hot you really get the feeling of the legs opening up and being flushed.....the cold is well - just really cold.
I know the cold method is used by many runners - not sure if the cold/hot method is published or a recommended method though.......I know it worked wonders for me!!
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Post by jetlink on Mar 19, 2008 21:00:13 GMT -5
The second part of the question really depends on your mileage base - years of experience - intensity of the day's previous run, etc........
I would say that if your low mileage and if you generally recover slow then the day off method will work best for you.
If you recover well and are able to handle miles than an ez run the next day would be a great idea.
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Post by speerka on Mar 20, 2008 7:22:38 GMT -5
I use the heat/cold strategy to recover from long runs. Especially when it has been cold outside, I can't jump right into an ice bath afterward, but I'll warm up first in a hot bath, drink the protein recovery drink, then switch to ice bath for a little while. After that and a little stretching, I'm ready for my next workout.
I have also read how bad the hot water is before, but I have found that it really helps to relax my muscles, especially after running in the cold weather. I'm not in the hot water for longer than 20 minutes. Everyone is different. You just have to figure out what works for you.
Best of luck!
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Post by MarkD on Mar 20, 2008 18:44:19 GMT -5
Mike - due to my arthritic knees, I take 2 days off between almost all runs. I've found my running has improved dramatically since. Running rest is probably the most important rest due to the pounding.  |
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Post by Charlie on Mar 20, 2008 19:35:47 GMT -5
My post long run plan usually includes in this order:
bannana
water
shower
Tofu Pad Thai no egg
veg. dumpling soup
more water
King of the hill simpsons family guy so onnnnn. with feet up. If I have any specific pains, I ice.
sleep
Day after I usally bike or swim easy.
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Post by watchman on Mar 20, 2008 20:07:35 GMT -5
Last week I had to miss being on the bike. It made my recovery weak. This week I was able to get on the bike. It seemed to improve my legs form the prevoius days run. A discovery by accident.
also
I want heat but I know cold is probably best intitally. From past experience.
Once again I am sure it will come down to experimenting and finding what works best.
Each one of you have shared elements that have helped.
thanks
mike
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Post by Brandon on Mar 21, 2008 14:16:40 GMT -5
My recovery plan:
After the run.......
Stretch. Water
Eat high glycemic carbs/some protein within a half hour. I say "eat" but I usually drink the calories in a smoothie w/ protein supplement or recovery product.....mixed with water. One hour after exercise your body does not replenish glycogen stores as readily as it does immediately after activity. The sooner you have that banana (or whatever) the better.
As soon as I'm hungry its time for a big meal. I'd say it's a high carb meal, but usually it is high in everything. High carbs, protein, and lots of vegies. Water
If I'm having pains I'll elevate and ice quickly after the run, with my smoothie in hand.
Hydration is an all day affair. Not just during and post workout (although these certainly are important times to hydrate).
The following day I have the best results from a recovery swim. I usually don't do a hard workout of any kind for at least 2 days when I'm building run mileage, although the longer I'm in the sport, the quicker I'm recovering from the long days (go figure??)
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Post by Eric on Mar 21, 2008 20:51:14 GMT -5
I've done the cold bath post workouts, even a hard bike workout or brick. I do the bath then jump in the shower. I agree with Dave that it has worked for me. The change from cold to warm opens things up and helps flush the lactic acid out of the mucles.
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Post by Aussie Rob on Mar 22, 2008 1:35:42 GMT -5
Usually all my time is taqken up actually running, so i drink some 1% choc milk and maybe stretch a little....but not much else.
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Post by MarkD on Mar 22, 2008 13:17:37 GMT -5
Rob - shouldn't you be taking a nap ?? Drink 'til 2 am - Bike 90 minutes upon waking up - then hit the forum. Mighty committed, I must say ! |
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Post by watchman on Mar 22, 2008 15:42:22 GMT -5
I just did an ice bath after a run.
I must say I will be doing a 440 m swim during next years polar plunge I will be so used to the shock.
Also this may be the end of any more kids .
I went from the ice bath to hot shower then back to ice bath then back to hot shower. ( I have a bath seperate and next to a double wide stand-up shower. )
I noticed as much as I liked the hot water more. The ice seemded to make my legs feel better.
The hot shower made the time in the ice more tolerable.
Right now my legs feel the best they have ever felt after a run.
mike
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