The Road to Recovery

Well, it's official, I finished my last LONG run for the Peterson Ridge Rumble training! Today's run totaled 18.5 brutal miles after yesterday's brick workout. I completed a 3 x (20 min ride, 1 mile run) brick workout that was actually pretty fun.

Over the multitude of races I have trained for, I've learned a lot about proper recovery from hard/long workouts from experience and reading various articles. I've found that the right recovery techniques can be almost more important than completing every single mile noted on your training schedule.

As a result, I thought it would be fun to go over some of the techniques I use when recovering from a long effort, say an 18 mile run.

Be sure to have some fuel immediately after your workout (donuts not necessarily recommended) to help replenish all those calories you burned. This includes H2O as well. I demolished a banana oat walnut bar immediately after dropping off Michelle post run. I then came home to find these treats the manfriend had bought for me.

Foam roll your aching legs. I usually spend about 10 minutes foam rolling my IT bands, hamstrings (holy ouch), quads, calves and glutes. Then I move on to downward facing dog and other necessary yoga poses.


Next up, the ICE BATH!

I have to preface this with saying, it's not fun, but I've found it really helps my recovery time and joint pain. Generally, I ice bath after any run longer than 12 or so miles. It takes a bit of preparation and mental tricks to get through a 10-15 minute ice bath.

Fill the bathtub up halfway with cold water and then add a tray or two of ice cubes. It is plenty cold to aid in recovery.

Have the tunes on hand...

Grab yourself a hot beverage & and put on a sweatshirt

Submerge yourself!

I'll admit, the first 20 seconds of submerging myself are utter hell. It hurts so bad it takes your breath away and all you can focus on is the pain. But after those 20 seconds are over, your body is slowly able to acclimate to the freezing water.

I listen to 3-4 songs until I hop out (generally 10-15 min), drain the tub and shower. Don't forget, your body was just in freezing water. Do not turn the water on super hot like you might normally do. Luke warm is much better.

Treat your feet well. I usually lather this salt scrub on my feet at the end of my shower to help my calloused, nasty feet.

Put on your comfy clothes and thick socks

Be sure to refuel AGAIN with a meal that has plenty of protein, carbs and fat within an hour or so of completing your run. Your body needs it. I find that few things fill me up and satisfy me after a tough run like an egg, cheese and veggie sandwich.


Lay low (but not too low). That doesn't mean you should lay on the couch the rest of the day, but a nap or some tv time won't hurt you. Your body deserves a little rest. Moving around a bit will help the legs from getting really stiff. Do chores around the house, grocery shopping, etc.

This is probably the hardest piece of recovery for me to follow. As a busy body, I really have to force myself to lay down, but find that when I do my body thanks me ten fold.

And finally, remember to continue fueling yourself and stay well hydrated. It's likely that you will be a hungry beast the remainder of that day and into the next day as well.

What techniques work best for your tough workout recovery? Is there something you notoriously forget or avoid doing?