Rapid Recovery

Most of you training for the 1/2 will have completed between 9 - 11 miles by now. First off, congratulations on your consistency and for getting in the miles.

I'm finding it tough to get out on the road these days when the trails are literally a hop and a skip from my door step. Though most of my runs are on the trails, I try to get out for at least one run a week on the roads just so my body won't be shocked by pounding the pavement for 13.1 km on June 26th. For me, running on roads requires longer recovery. So, for this post I have a few tips to help us all recover a little faster and feel good for the next workout.

1. Replace Fuel - get in a small meal of carbohydrates and some protein ideally 15 - 30 minutes of finishing your long run. Nut butter on whole grain bread is good snack that you can make quickly. Add a banana if you're really hungry.

2. Elevate your legs - After a run, keep moving your legs around for 10 minutes or so and then lie down and elevate them for a 10 minutes.

3. Keep your legs cool - Some recommend soaking the legs for 5 - 10 minutes in cool water. If you don't have that kind of time or tolerance for cold water, try turning on the cold water in the shower for 30 seconds and alternate it with the warm.   Do that a couple of times. If you own a hot tub, remember that a hot water soak immediately following your run will actually slow down recovery.

4. Move your legs again. Go for a walk later in the day to keep the circulation going. It doesn't have to be long. Even 15 - 30 minutes will do. You're also better off to walk the next day instead of taking the day off completely.

5. Massage your muscles. Know someone with good hands? Get them to give your legs a rub down. Tell them, it's all part of your training plan. Alternatively, just book an appointment with an RMT.

I just came back from a 2.5 hour trail run. I don't know if I covered the mileage I had set out to do (no GPS) but I think I made up for any difference with the climbing.  Going to sneak in a little stretch and elevate my legs before Ellie wakes up.  Happy running.......