Recovering from Running
Running is excellent exercise. It’s also a challenge for the body. So it’s important to recover well from running. Why? So you can run more! I run a LOT in outdoor PT sessions, and for fun. Usually not particularly fast, a sight-seeing pace, as I like to put it. That’s the first trick to not wearing out your legs, is to try a bit slower, for a change.
However, running fast is fun. So to recover, it’s really good to give the legs a stretch. Do some standing stretches as you cool down (either at home after a run or at the finish line of an event). Quad, hip and calf stretches as a minimum. Then change into warm dry clothes. This was especially important at cooler weather events, so your muscles don’t seize up on the way home!
Last Sunday I walked to Ocean Terminal for the start of the Kilomathon. It was a gorgeous sunny morning and I had my favourite songs on. A banana en route put my blood sugar levels in a good place. The walk there also put me in an excellent mood for stretches at the start line. We kept a steady pace for the route of 13.1km to Murrayfield Stadium. At the finish line, standing stretches. I had dry warm clothes in my backpack (transported in the race luggage truck) which felt lovely to change into. I also scoffed a few oatcakes and some water on my way to the tram. The tram stop platform offered excellent props for more leg stretching.
If you have blistered toes, pop some aloe vera gel on them - cooling and healing for friction injuries. Then change the type of socks you’re wearing.
When you’re home: It has been proven than an afternoon nap improves athletic performance. So I recommend napping like a champion. I find it especially useful after a running event (or even in the middle of a busy day of PTing - I always schedule nap time). Let the legs get horizontal. Compression leggings optional. I used to use them, but now just use compression calf warmers when running in under ten degrees. As an antipodean living in Scotland, I find my legs don’t work properly when it’s too cold! Everyone has a different perception of the cold / warm, so be guided on what’s comfortable for YOU to wear running, not everyone else. Personally I’m not a fan of running tights…
Refuelling after a run is half of the fun. I usually have good quality vegetarian protein - pulses, dairy (chocolate milk! yes!), eggs are all on the menu. No need to overdo it, and remember to rehydrate. I like herbal teas, sometimes chilled. Tropical Dream from Rosevear Tea is especially thirst-quenching when chilled. At the end of the day, turn your phone off and do more stretching, including the floor stretches from my recent book Get Fit and Enjoy It. Try a relaxing bath with Epsom salts in, the Magnesium can be absorbed through the skin and is excellent for muscle recovery - 1kg bags available from the studio for £4 each. Stretching lying on the floor is an effective way to stretch the legs and also back and chest. It’s also an awesome way to unwind after race day.
So I guess my advice after 17 years of Personal Training is to be sure to schedule in recovery time from running and running events. Pace yourself and you can enjoy running as often as you like. It can be habit-forming.
