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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!

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And I foam rolled like it was my job.  Henry liked tumbling over the roller, too.

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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:

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Quinoa, steamed collard greens, hard boiled eggs. With dressing. 

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Expect to see lots of quinoa + greens in my future.  I made huge batches last night to power us through the week.

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What are your best recovery tips? 

{ 42 comments }

 

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  • Sarena (The Non Dairy Queen) January 21, 2013, 2:03 pm

    Compression socks are a MUST! I love them. Also, proper fuel (clean protein) for healing those muscles! I’m glad your feeling better today!

    Reply
  • Victoria (District Chocoholic) January 21, 2013, 2:04 pm

    SWIMMING.

    Reply
  • Haley @ fullnfit January 21, 2013, 2:07 pm

    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.

    Reply
  • Breanne January 21, 2013, 2:08 pm

    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.

    Reply
  • Christine @ BookishlyB January 21, 2013, 2:12 pm

    I know you balked at, but definitely yoga. Close runners up: a massage, wine, and excessive whining/facial grimaces.

    Reply
  • Jamie January 21, 2013, 2:19 pm

    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.

    Reply
  • Lindsey January 21, 2013, 2:22 pm

    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.

    Reply
  • Katie @ Peace Love & Oats January 21, 2013, 2:28 pm

    Ice bath is a big one for me, I wish I’d kept up better with them during marathon training!

    Reply
  • Shel@PeachyPalate January 21, 2013, 2:30 pm

    Excuse my ignorance…are the recovery socks different to compression socks? What do the compression socks help with?

    Reply
  • Amanda January 21, 2013, 2:36 pm

    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!

    Reply
  • Sarah @ Yogi in Action January 21, 2013, 3:07 pm

    Good luck on your recovery! I usually try and do lots of stretching when my muscles are sore.

    Reply
  • Jamie January 21, 2013, 3:08 pm

    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.

    Reply
  • Amber @ Busy, Bold, Blessed January 21, 2013, 3:19 pm

    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!

    Reply
  • Becky January 21, 2013, 3:32 pm

    Henry needs a sibling to play with ;)

    Reply
  • K @ Finding a skinnier me January 21, 2013, 3:34 pm

    I keep getting told to foam roll and I have to say I am very intrigued by it. Do you find it really helps?

    Reply
  • Angela January 21, 2013, 3:46 pm

    Compression socks and foam rolling! Love them both. Hurts so good!

    Reply
  • Jaclyn January 21, 2013, 3:51 pm

    Do you like that dressing? I saw it at tjs and thinking bout trying it

    Reply
  • Nina January 21, 2013, 4:18 pm

    I love my compression socks! I don’t usually wear them duing runs, but after runs, they are great! Congrats on your half marathon!

    Reply
  • Cecilia @mommiesrun January 21, 2013, 4:19 pm

    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!

    Reply
  • Deanna January 21, 2013, 4:19 pm

    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!

    Reply
  • Emily @ Hungry Delights January 21, 2013, 4:39 pm

    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

    Reply
  • Katie @ peacebeme January 21, 2013, 4:44 pm

    What;s the theory behind the compression socks?

    Reply
  • Amanda January 21, 2013, 4:45 pm

    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!

    Reply
  • Presley @ Run Pretty January 21, 2013, 4:50 pm

    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!

    Reply
  • Heidi January 21, 2013, 5:08 pm

    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!

    Reply
  • Callina January 21, 2013, 5:10 pm

    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

    Reply
    • Ali January 21, 2013, 9:46 pm

      Yeah magnesium is great for that!

      Reply
  • Carrie @ Fitness and Frozen Grapes January 21, 2013, 7:01 pm

    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. :)

    Reply
  • Liz @ Tip Top Shape January 21, 2013, 7:42 pm

    That quinoa dish looks tasty! I’d offer recover advice, but as I don’t run I really don’t have much to add ;)

    Reply
  • broccolihut January 21, 2013, 7:59 pm

    I swear by compression socks too–they’re magical for sore calves.

    Reply
  • Katie H. January 21, 2013, 8:09 pm

    I am dying to try some compression socks… but have yet to find any that are affordable. Suggestions??

    Reply
  • Amanda January 21, 2013, 8:37 pm

    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.

    Reply
  • Katie @ Talk Less, Say More January 21, 2013, 8:58 pm

    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!

    Reply
  • Kristina @Run and Assimilate January 21, 2013, 9:38 pm

    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.

    Reply
  • Ali January 21, 2013, 9:45 pm

    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.

    Reply
  • Susan January 22, 2013, 7:35 am

    Wish you had included a picture of Henry ‘working out ‘ on the foam roller! How cute would that be?!

    Reply
  • Elizabeth @ my neon running shoes January 22, 2013, 8:16 am

    Ice baths always help me it seems like! I just tried foam rolling yesterday and it seems to have worked well.

    Reply
  • Molly @ RDexposed January 22, 2013, 8:21 am

    Um, moaning while lying on the couch? With ice.

    Reply
  • Stellina @ My Yogurt Addiction.com January 22, 2013, 8:47 am

    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.

    Reply
  • Kristen L January 22, 2013, 5:59 pm

    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.

    Reply
  • Amy @ Eat Workout Succeed January 23, 2013, 6:30 pm

    Caitlin, how long does the cooked quinoa last in the fridge? I think i will make a batch tomorrow :)

    Reply
    • Caitlin January 23, 2013, 6:40 pm

      Four days I’d say!

      Reply

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