I stared down the airport terminal and thought, “There is no way I am going to make it all the way to my gate.” The cart transporting older folk zoomed past and I briefly considered flagging it down (but not really, mmmokay). I was SO ridiculously sore after my half marathon on Saturday. Why oh-so-sore? Well, I ran in way-too-old shoes, ran much faster than I’m accustomed to, and I ran much further than normal. All the perfect storm for some seriously sore legs.
After walking a marathon to my airplane (or what felt like a marathon) and getting home, I promptly started a recovery regimen. I had gotten in the hot tub right after the race, but at home, I switched to icing my hip and knees. I pulled on my Recovery Socks. I swear those compression socks work!
And I foam rolled like it was my job. Henry liked tumbling over the roller, too.
Check out this tutorial on foam rolling – very specific and full of info.
The ice, socks, rolling, and stretching helped a lot. I was sore on Sunday – which is to be expected – but today, I feel almost normal. Almost. DadHTP tried to convince me to go to yoga yesterday, but I passed on that. I know others feel that moving around makes them feel better, but didn’t want to move my body any more than absolutely necessary!
Lunch:
Quinoa, steamed collard greens, hard boiled eggs. With dressing.
Expect to see lots of quinoa + greens in my future. I made huge batches last night to power us through the week.
What are your best recovery tips?
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{ 42 comments… read them below or add one }
Compression socks are a MUST! I love them. Also, proper fuel (clean protein) for healing those muscles! I’m glad your feeling better today!
SWIMMING.
After my long runs, I like to lotion up my legs (calves, especially) and then massage them.. The lotion makes it much easier to slide over the muscles. It hurts so good! Also, sounds crazy after a long run, but a nice walk helps. It’s better than staying sedentary.
I’ve been in the “just keep moving” camp for all of my races, but this last one left me SO sore that I think I’ll be changing up my recovery in the future. I can’t wait to see all the comment suggestions.
I know you balked at, but definitely yoga. Close runners up: a massage, wine, and excessive whining/facial grimaces.
Thank you for the foam rolling tutorial link! I’ve googled and googled foam rolling and of course found lots of info, but that is exactly what I have been looking for. Everything I need to know and in a quick and easy to refer to format.
Yes icing is a must for me! My other key is moving. I find I am less sore if I try and move around after the race – the day of and the day after. It can be a walk, gentle yoga or just house cleaning as long as I am moving.
Ice bath is a big one for me, I wish I’d kept up better with them during marathon training!
Excuse my ignorance…are the recovery socks different to compression socks? What do the compression socks help with?
I loooove that TJs dressing – my favorite!! I usually do a lot of laying around, try to force myself to foam roll, and ice! I haven’t tried compression socks yet, but think I should!
Good luck on your recovery! I usually try and do lots of stretching when my muscles are sore.
I know you mentioned icing but have you ever tried ice baths? (I’m new to your blog so I don’t know if you’ve posted about this before!) Once when training for a marathon I ran an 18 miler, took an ice bath, and was not sore at all. It was amazing. I think you have to take them within two hours after your run for them to help, though.
Oh man, my calves are SUPER sore from skiing on Saturday. I totally forgot about my foam roller. I did a lot of stretching already, but tonight I’ll be doing some more and becoming reacquainted with my roller! I may even be your twin and rock my bright pink compression socks
Yoga tomorrow!
Henry needs a sibling to play with
I keep getting told to foam roll and I have to say I am very intrigued by it. Do you find it really helps?
Compression socks and foam rolling! Love them both. Hurts so good!
Do you like that dressing? I saw it at tjs and thinking bout trying it
I love my compression socks! I don’t usually wear them duing runs, but after runs, they are great! Congrats on your half marathon!
I swear compression socks are the most amazing things ever! I pretty much wear them nonstop these days. Except for runs under 4 miles. I love them. I love to roll also and bought The Stick this weekend too!
I’m a new follower from Life As The Fat Friend, and I knew about foam rolling but compression socks are a new idea for me. I will be checking further into them. Thanks!
Yummy looking lunch. I am slowly getting back into my workout from before I was sick and my body is not co-operating. Definitely not the same level as running a half-marathon! xo Emily
What;s the theory behind the compression socks?
Hey just as an fyi, it’s actually not a good idea to get in the hot tub after a race or hard run. After that kind of effort your body is battling a lot of inflammation and sitting in a hot tub or using a heating pack can actually make it worse. You are also normally dehydrated after a long run and the hot tub makes this work as well. They suck, but unfortunately, ice baths are the best thing to do post race or long run because they help reduce inflammation and hasten recovery.
I don’t want to sound naggy and I think you did an amazing job with your race, 2 hours is an impressive time even when you’re not juggling everything you have going on so mad props to you. However, I wouldn’t want readers to think it’s a good idea to get in a hot tub after a hard run.
Congrats again!
Sleep. All I want is sleep. I came home to a sick baby, though! It’s his first cold, and he is pissed about it.
Henry looks as adorable as ever, by the way!
Yoga can be too intense for me after a hard race. (body does not always want to go into those positions.) For me, the very best is light, easy cardio to flush everything out. Ideally, not running….So going on a bike ride or getting on a spin bike (easy resistance, no grinding the gears), or going for a swim, or rowing or hopping on an erg. I swear by light movement being so much better than sitting around and getting stiff!
Magnesium is a great muscle relaxant–epsom salt baths (magnesium sulfate) or oral magnesium oxide will help. Also about the quinoa, I just read this article earlier today and now have a total guilt trip about it. Just thought you might want to be aware of what’s going on in the world of quinoa! http://www.businessinsider.com/western-quinoa-demand-raises-prices-in-bolivia-2013-1
Yeah magnesium is great for that!
I felt a little sore this morning from strength training yesterday, so I completed my triathlon team running workout and hopped on my indoor bike trainer for an easy recovery ride. For me, keeping my legs and body moving helps break up lactic acid and prevent soreness. Swimming and yoga work nicely, too.
That quinoa dish looks tasty! I’d offer recover advice, but as I don’t run I really don’t have much to add
I swear by compression socks too–they’re magical for sore calves.
I am dying to try some compression socks… but have yet to find any that are affordable. Suggestions??
I take a nap with my compression sleeves on and ice on whatever aches. Then I take a short walk. If I stay sedentary, it makes it harder to move around. Once I get moving, it’s not so bad.
i LOVE compression sleeves! I’ve found that wearing them after my runs (no matter how long), puts me in a better place for my next run. LOVE them!
Ice or cold water baths. The cold water baths are thought to constrict blood vessels to increase the speed at which toxins are flushed out. It can also help decrease inflammation. I also like gentle stretching, the more I sit still after hard workouts (or a long race), the more I can feel my muscles working into knots.
I like to do the ice bath and foam roll and just walk it out. Also eating foods without a lot of sugar and high in omega-3′s help to ward off inflammation.
Wish you had included a picture of Henry ‘working out ‘ on the foam roller! How cute would that be?!
Ice baths always help me it seems like! I just tried foam rolling yesterday and it seems to have worked well.
Um, moaning while lying on the couch? With ice.
Do you run with the compression socks too? Or just use them for recovery? I’m thinking about buying a pair.
My #1 recovery tip is to REST! Yup, sounds easy but it’s not! Haha.
I like to try to do an easy walk for recovery — nothing too crazy, but it feels good to loosen up by moving, I think. I also really try to remember to stretch often.
Caitlin, how long does the cooked quinoa last in the fridge? I think i will make a batch tomorrow
Four days I’d say!