*Disclosure – One pair of PRO Compression socks was provided to me in exchange for my review. However, all opinions are my own and my love for PRO Compression is real. I already owned 5 pairs before they gave me the pair for review.*
5 Steps to Long Run Recovery:
1. Hydrate & Refuel –
Post run it’s important to hydrate as soon as possible. Grab a glass of water right away, and if it was a particularly long or strenuous run be sure to replenish your electrolytes too. I get my electrolyte fix by adding Nuun tabs to my water. After you’ve gotten that cup of water down it is time to think about refueling. A great way to start off is with a glass of chocolate milk since it contains a fabulous mix of carbs and protein, plus it tastes delicious and can be a lifesaver if you aren’t ready for a full meal. When meal time comes make sure to have a mix of carbs and protein. 2. Stretch & Roll –
After, or as, you hydrate and refuel it is important to take care of you body by stretching and rolling out those sore tired muscles. I personally sit on the floor and eat my post run breakfast/lunch so I can do this while I am snacking on my meal. Stretch a bit, take a bite, stretch some more, eat some more… it is the perfect combination. 3. Ice Bath Time –
If you had a decent length run and may be sore the next day or two it is time to consider an ice bath. I will admit that at first the idea terrified me, but my sports med. chiropractor convinced me to try them because they really aid in reducing muscle swelling and soreness. Don’t get me wrong, those first few minutes in the ice are terrible, but when your legs feel great the next day you will know it was worth it. I once skipped my ice bath after an 18 mile run because I just couldn’t bring myself to hop in that cold water and boy could I feel a difference the next day – my legs were so much tighter and much more sore.
4. Pull on that Compression –
Post ice bath it is time to towel off and pull on your compression socks. Compression socks are a fabulous recovery aid because they increase blood flow which helps to relieve discomfort. I personally love the PRO Compression brand socks. I own multiple pairs because I wear them all day post long run, and any time I feel my legs acting up a bit. Trust me these bad boys are a game changer. Between stretching and rolling, my ice bath, and spending the rest of the day in compression socks I feel fabulous the day after my long runs. 5. Rest & Relax –
Finally, my favorite part of the long run recovery process – it is time to rest and relax. Your body needs time to cool down and recover so it is important to give it a break. Enjoy a nap for a hour or two post run (my own personal favorite way to relax), or sit on the couch and watch a movie or read a book. Most importantly take it easy on your body the rest of the day.
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