Now that I’m almost at the end of marathon training, I feel like I’ve finally gotten into a good post-long run routine that feels really good (especially after my really long long runs). So I thought I’d share it on the blog.
As soon as I can, I get in my protein smoothie. Not only is it refreshing and cold, it gets in the nutrients that I need most to aid in post-run recovery. Lately, I’ve been blending up a banana, 1 cup of frozen fruit and a scoop of vanilla protein powder. Either I’ll bring it along with me in a cooler or (more likely on my long long runs) Mike will bring it when he picks me up. Either way, it’s gone by the time we get home.
Foam Rolling and Stretching
It’s no secret that I love foam rolling. And it’s the first thing I do when I get home from a long run. It can be painful at times (especially my quads lately) but it feels so much better once I’m done. I do an all over session with my big foam roll and then take the stick to my legs (especially hamstrings and calves). Then, although it’s not my favorite thing to do, I’ll do some static stretching just because it feels good.
Before marathon training, I was all about the epsom salt bath. And I still love them. But now that I’m getting really hot on my long run (and staying that way even after foam rolling) I’ve switched to a cold bath. Now I don’t go all hardcore and add in ice but just fill up the tub with the coldest water that comes out of the faucet. Fifteen to twenty minutes of sitting in there, sometimes with a beer, feels really good and cools me down enough so I don’t feel like I’m overheating when I shower.
Yes, more food because I am so hungry at this point. Not surprising since I’ve probably burned 1,500+ calories and my body needs fuel. Lately, my go-to post long run lunch has been some sort of eggs, whether it’s an egg wrap or eggs in a basket, along with potato hashbrowns. It’s just a delicious mixture of protein, fat and carbs.
My favorite part of long run days is probably my nap. By the time I get everything else done, I’m exhausted and it feels amazing to get into my comfy pjs, turn down the AC and curl up in bed with Vinnie. It probably also helps that I’ve been having a hard time sleeping through the night lately so my body will take any extra sleep it can get.
What’s your post-long run routine?