Completing a long run is a rewarding achievement for runners of all levels. Whether it's training for a marathon, half marathon, or simply aiming to improve endurance, long runs play a crucial role in building stamina. However, it's essential to remember that the work doesn't end when the run is over. Proper recovery is the key to maximizing the benefits of your long run and preventing injuries. What are effective recovery strategies to help you bounce back stronger after a long run? Let’s dive in:
Rehydrate and Refuel
Long runs can lead to significant fluid loss through sweat, which can result in dehydration. Proper hydration is crucial for a successful recovery. Within 30 minutes of completing your run, consume a balanced meal or snack that includes carbohydrates to replenish glycogen stores and protein to support muscle repair. Additionally, rehydrate with water or an electrolyte-rich beverage to restore essential minerals lost during your run.
Rest and Sleep
One of the most underestimated aspects of recovery is adequate rest and sleep. During sleep, your body undergoes critical repair and rebuilding processes. Aim for 7-9 hours of quality sleep per night to allow your muscles and joints to recover fully. If you feel fatigued after a long run, don't hesitate to take an extra rest day or adjust your training schedule accordingly. Listen to your body, and know that rest is an essential component of progress.
Ice Baths
Ice baths are a popular recovery technique among many athletes. The cold temperature is believed to constrict blood vessels and reduce inflammation, helping to alleviate muscle soreness. Spend 10-15 minutes chilling out the legs.
Compression Sleeves
Wearing compression sleeves post-run is said to aid in reducing muscle soreness and enhancing blood circulation. These snug-fitting sleeves provide gentle pressure to the muscles, which may help decrease inflammation and promote faster recovery. While the scientific evidence is mixed, many runners swear by it, so give it a try to see how your body responds.
Foam Rolling
Foam rolling is an effective way to target tight or sore muscles and release tension. By applying pressure to specific areas of the body, you can increase blood flow and improve tissue mobility. Spend 1-2 minutes rolling each major muscle group to ease any tightness or discomfort.
By incorporating these recovery strategies into your post-run routine, you can bounce back stronger, feeling more energized and ready to take on your next running challenge. Happy running!
Summer is one of the best seasons to be a runner. Enjoy it to the fullest by taking care of these basics.
Winter weather often requires the use of treadmills and other indoor facilities, but summer’s heat or thunderstorms may also force you to the air-conditioned sanctuary of the gym. Here are a few helpful things to remember about how to adjust when running indoors.
Highlights:If running indoors may not be an option, but running outdoors is not either, you may be in a spot where cross training is in order to maintain fitness. What cross training activity makes the most sense? Compare and contrast the vast array of currently available options available in gyms today.
Heading out on some adventurous runs or driving trips that might include a bunch of miles? Consider this list of things you might not consider, but can be VERY helpful for runners who are spending a lot of time in the car.
All that humidity might leave you a bit sweaty. Before you deal with the after effects of some serious chafing, read our quick Q&A with a dermatologist about chafing and how to avoid it.
While one of the most obvious topics for summer running, hydration is always worth keeping in mind, particularly if your average fluid consumption consists primarily of coffee or diet coke! Use the summer to build some good habits and read about the “art of hydration” here.
Updated by Cally on July 15, 2023
As the temperatures rise, summer offers a unique opportunity for runners to embrace the heat and use it as a training advantage for their upcoming fall races. While it may be tempting to retreat to the air-conditioned comfort of a gym, or scale back training during the sweltering months, running in the summer can bring numerous benefits that can significantly enhance your performance in the fall. We will explore the advantages of running in the summer and how it can help you achieve your racing goals in the months to come:
1. Improved Endurance:
Running in the heat challenges your body in ways that can translate into increased endurance and stamina. As your body works harder to regulate its temperature and adapt to environmental conditions, your cardiovascular system becomes more efficient. This improved efficiency can lead to enhanced oxygen utilization, better circulation, and a higher tolerance for physical exertion. By training in the summer, you can push your limits and build a solid foundation for long-distance races in the fall.
2. Mental Toughness:
Enduring hot and humid conditions during summer runs can develop mental toughness and resilience, which are crucial for race day success. Running in uncomfortable conditions teaches you to embrace discomfort, overcome challenges, and stay focused on your goals. The mental strength developed during summer training will carry over to your fall races, helping you push through fatigue, maintain a positive mindset, and tackle any obstacles that come your way.
3. Enhanced Heat Tolerance:
Regular summer running exposes your body to higher temperatures, leading to improved heat tolerance. As you sweat more during runs, your body becomes more efficient at cooling itself, allowing you to handle heat and stress better. This adaptation can be especially beneficial during fall races, where the weather conditions may still be warm. Your body will be better equipped to regulate its temperature, reducing the risk of overheating and enabling you to maintain a strong pace throughout your races.
4. Vitamin D Boost:
Running in the summer sun exposes you to natural sunlight, which stimulates vitamin D production in your body. Vitamin D is essential for bone health, immune function, and mood regulation. Spending time outdoors while running can increase your vitamin D levels, boost your mood, and enhance your overall well-being. The combination of exercise, sunlight, and fresh air can have a powerful positive impact on your mental and emotional state.
5. Race-Day Simulation:
If your fall race is scheduled in a warm climate, summer running provides an opportunity to simulate race conditions and acclimate to the heat. By training in similar environmental conditions, your body gradually adapts and becomes more efficient at managing stress. This acclimation can give you a significant advantage on race day, as your body will be better prepared to perform optimally in challenging conditions.
Embrace the summer heat as an opportunity rather than a hindrance to your training. Stay determined, and remember that the rewards of your hard work will be waiting for you at the finish line! Happy Global Running Day!
It's dark. It's icy. Let's admit: It's just hard to get out the door when you instantly turn into a crystal the first few steps outside.
But you have goals to pursue, and miles to run. So, let's find the right gear and attitude, to face the worst of Mother Nature's surprises.
Protect The Head
Your head is your control center. if you head is cold, your body will be too.
Find a hat or headband to cover the majority of the head and ears.
Products with Merino wool are perfect as they breathe well, wick moisture, and resist odors.
Wrap The Core
Dress in layers and focus on the core. Think of it like a sandwich.
1-Base layer to wick sweat away that clings to your skin.
2-Then a long sleeve shirt or half zip that you can potentially even take off mid run if you get too hot.
3-Finally a windproof shell (think jacket) to be the first barrier against the elements.
Perfect The Pants
In most situations your legs only need one layer (vs the core). Choose a fleece lined legging or pants for extra warmth. You don't want your pants to be too long or loose. The closer the cloth is to your legs, the better it will keep you warm. If you are running through snow, choose some tall crew socks and tuck the bottom of your pants to the sock!
Go For Glory With Gloves
Depending on the temperature you might find that your core and legs are warm, but hands are cold. This is because our extremities are the first to feel cold and lose circulation when the body tries to warm up.
If it's mildly cold pick a thin pair of sweat wicking gloves. These are relatively inexpensive and can be purchased at any apparel store.
If it's windy or below freezing, ditch the gloves for mittens. Mittens keep your finders together, better for circulating body heat. Some mittens come with a wind proof shell, perfect for running in wet winter conditions.
As the temps drop and the leaves turn, that can only mean one thing. Fall road racing is here.
It can be easy to fall into the mindset of "I have to have the perfect build-up to my race." I'm here to tell you no such thing exists. Here are some tips and tricks to help when the inevitable happens!
1. Injuries happen. It is important to stay calm. Remember you can only control so much. Book an appointment with your physical therapist, reach out to your coach for training adjustments, cross train if necessary, and rest (body and mind). Stress won't help the injury, and can only hurt it further. This doesn't necessarily mean your race is over. Missing time now can be a blessing in disguise for the future!
2. Illness happens. All of the hard work and training can sometimes suppress the immune system. It's not uncommon for marathoners to catch a cold during their taper. Also very easy to panic in this situation, but try not to! There is a lot you can do that will help your body come up. Try and focus on hydration, eating foods that nourish (I crave homemade chicken noodle soup), and extra sleep. Taking off training during this time is recommended. This is your body's way of saying, "hey I need a break so I can perform on race day." Fitness doesn't diminish from a few days off. Try and push through it and you could make it worse.
3. The fatigue will set in, and when it does you will doubt yourself. Don't! Training for a marathon is hard work. One day you're smashing a workout, and the next you're barely able to get out of bed. The body takes time to absorb all the training, so there will be times you feel flat and tired. This is normal, but important to listen to. Give yourself rest if you feel like you need it, as pushing too hard during this time can send you into a hole that is hard to get out of. As you do more and more build ups, you will know the difference between tired and too tired.
4. Nerves are normal. As the race creeps closer, nerves will too. You want the right balance of nerves to help you get excited and not overly anxious. I like to start a book during my taper (no not a running book). Sometimes taking your mind elsewhere when you have a big event coming up is the perfect recipe to help calm things down. Get creative, but find something different to occupy your time that you'd normally spend running more miles. You want non running focus in your life so that you get a break from obsessing over the big day!
5. Enjoy the process. We put so much into a single day that it can get overwhelming. Try and remember part of the fun of this is the preparation. Without this piece the race wouldn't be what it is. Smile and know you are doing something special.
If you’re a woman, chances are you’ve likely had days when your cycle has impacted your runs or workouts. Some of those interruptions may have felt so severe, you've wondered how and when you should exercise during your cycle.
We chatted with Dr. Sahana Gopal, Head of Product at Wild AI (Wild AI is - an app that helps you train, fuel and recover with your female physiology) about the top five most common questions, related to your hormonal changes and how to be prepared tobe in "flo" with your cycle.
Should I run during my period?
You can definitely run while on your cycle, provided you aren’t suffering from period-related symptoms.
Some research even shows that gentle exercise can help reduce severity of period pain. Your hormone levels are actually the lowest at this time, which means that there is minimal impact on your metabolism, your resting heart rate is typically at its lowest, and your time to recover may be quicker. For instance, because female hormones impact metabolism, your body is better able to utilize carbohydrates which are the primary fuel source for high intensity type running. Lower levels of hormones also mean that you’re able to cope with heat better and your time to recover from high intensity work may be shorter, compared to when your hormones are higher.
Should I fuel differently during my cycle vs my normal diet?
Estrogen and progesterone are the two main hormones to consider across the menstrual cycle when it comes to nutrition. Because the levels of these two hormones are lowest during the period, they have minimal impact on metabolism and you can stick to your normal intake of protein and carbohydrates based on your workout intensity. It’s also a good idea to focus on having carbohydrates after training as more carbs may be utilized by your muscles at this time of your cycle. Because the period is an inflammatory process, eating foods rich in iron such as fortified cereals, dark green leafy veg and/or beans is a good way to keep levels in check due to blood loss.
My cramps are so severe that running is difficult. What should I do to stay active?
Firstly, having a painful period is not normal and there is a lot you can do to change this. Because of the inflammatory process that leads to your period, it’s important to make changes (5-7 days) before its onset so that your body can cope with the increase in inflammation and pain symptoms.
-Have 1g omega-3 rich food or a supplement
-Have food rich in magnesium (250mg) and zinc (30mg)
-Reduce saturated fats and dairy products
-Have a low dose anti-inflammatory such as baby aspirin or white willow bark.
Always have any supplements approved by your physician.
If you still suffer from cramps, research shows that light-moderate exercise can help reduce pain levels. Try moving your body in any way that feels good to you at this time. Importantly, this doesn't have to be your hardest workout of the month, if you don't feel up to it. Consider focusing on stretching, yoga and flexibility work at this time instead.
I’ve noticed my heart rate increases during my period. Is this normal?
Heart rate, particularly at rest, is usually at its lowest during your period, leading up to ovulation, which is the midpoint of the cycle. Once ovulation (release of the egg into the fallopian tube) has occurred, resting heart rate increases along with core body temperature as a result of the increase in female hormones, particularly progesterone.
When should I change my running shoes?
This is one of the most common questions among runners of all levels. The condition and life within your shoes have a huge impact on your body, and quality of your training sessions.
Below is an exchange between Coach Hiruni and Runcoach Athlete and avid endurance runner Andrei Marinus.
Andrei: I run over 200km (125 miles) per month, and a good pair of shoes (even on sale is easily over 100USD). So here’s the million-dollar question… When do I have to change them again?
Coach Hiruni: Excellent question. Most folks who take running seriously search for an answer to this question. There are general guidelines some shoe manufacturers have (400-600km or 250 – 400 miles) for wear and tear, but not everyone wears shoes the same way.
Andrei: Yes, I noticed very few of them mention a higher mileage. It could be the shoe company tries to sell as much as they can. But I also understand the reasoning - after a certain mileage, the shoe loses its advertised features, and stop protecting the runner.
Coach Hiruni: As a coach I am also reluctant to recommend running high mileage in one shoe, because I have the best interest of my runners at heart. I want you and my other runners to be protected when you leave your door for a run, and continue to stack up days, weeks, months of consistent training. There are aspects on your shoe and within your legs you can use as a guide to know it is time to upgrade your footwear.
Andrei: So it seems, the best judge should be the runner? I should listen to my body. Once I start to receive signs of pain or discomfort or simply just not the same bounce as before, it is a signal. Though pain is universal, everyone experiences it differently. For me it is usually a bit of tightness in the ligaments around the ankle. I have ignored this in the past, telling myself that some Kenyan runners are doing marathons on bare feet, so if I keep running in worn out shoes, I would still be protected. How I wished I didn’t do that … I ended up at an orthopedist who promptly put me offline for two months. Imagine how I felt going from over 200km to zero … Let’s just say I had learned my lesson, and ever since I am really listening to my body.
Coach Hiruni: Agreed. Some of the best lessons are learned the hard way. Most people can also tell by simply looking at the bottom of the sole of the shoe. The tread (just like a tire) should look fresh. If you notice pieces missing, or the shoe just looks “old and tired” that’s a red flag! For some people this can happen as early as 200km (125-150 miles) into wearing a shoe.
Andrei: Right on that point. Look at the sole of the shoes that I ran in when I got my marathon PB and my first ultra-marathon. They will be always close to my heart, but I know they have to go. There is almost nothing left at the back the shoe, right where I land.
I am running in zero drops, you can imagine with no sole left at the heel, I kind of converted them into negative drops…
