Running long distances can leave your body feeling exhausted and sore. Whether you’re training for a long distance race like a marathon or trying to increase your overall mileage, proper recovery from long runs is crucial.
From hydration and refueling to ice bath therapy and ample rest, I’ve got expert advice and proven strategies to help you bounce back stronger and faster. These tips on how to recover after a long run will ensure your post-long run recovery is as effective as possible.
How Long Does It Take to Recover From a Long Run?
Long run recovery time varies among runners it depends a lot on how far you ran, your fitness level, health habits, training consistency, and other factors. However, recovering from a long run will always take longer than recovering from shorter runs, since the higher mileage puts more stress on muscles and joints and leads to more fatigue.
Typically, runners require at least one full rest day after a long run. A rest day doesn’t necessarily mean no activity at all but, if you choose to exercise, you should take it easy and perform light exercise such as yoga, swimming, or walking.
Runners may feel recovered from a long run after 2 to 3 days, but it can sometimes take up to a full week to feel complete relief from the muscle soreness and fatigue.
By taking specific steps to recover from long runs, you can decrease your recovery time. You’ll also help repair and rebuild your body, building strength and endurance and preventing overuse injuries.
Hydrate and Refuel
After a long run, your body needs to replenish the fluids and nutrients it lost. Hydrating and refueling should be at the top of your recovery checklist to ensure your body recovers effectively and efficiently.
Drink water or a sports drinks. Rehydrating is crucial to restore your body’s fluid balance, aiding in muscle recovery and preventing post-run fatigue. Make sure to drink plenty of water immediately after your run, and continue to hydrate throughout the day.
Sports drinks provide electrolytes and sugars to help replace what was lost on the run. Some marathon runners drink chocolate milk after a long run to get the perfect combination of carbohydrates and protein.
Eat something. Refueling your body with the right nutrients is also essential for proper recovery after a long run. Consuming a mix of carbohydrates and proteins helps replenish glycogen stores and kickstarts the rebuilding process in your muscles. Foods like bananas, yogurt, whole grains, or a protein shake give your body the fuel it needs to repair and rebuild.
Timing is key when it comes to hydrating and refueling. Aim to consume fluids and a balanced meal within 30 minutes to an hour after your run to maximize their benefits. This window is when your body is most receptive to replenishing its energy stores.
Stretch and Foam Roll
Stretching and foam rolling are crucial components of your recovery routine after a long run. Not only do they help release tension and tightness in your muscles, but they also aid in improving flexibility and preventing injuries.
When it comes to stretching, focus on stretches for major muscle groups such as your calves, hamstrings, quadriceps, and hips. As you hold each stretch, remember to breathe deeply and relax into the stretch, allowing your muscles to loosen and lengthen.
Foam rolling is an excellent way to target knots and trigger points in your muscles. Using a foam roller, apply pressure to specific areas of tightness and slowly roll back and forth.
This self-myofascial release technique helps break up adhesions and promotes better blood flow, aiding in muscle recovery. Spend extra time on areas that feel particularly tight or sore, allowing the foam roller to work its magic.
Try Ice Bath Therapy
Ice bath therapy involves immersing your body in cold water, typically around 50 to 59 degrees Fahrenheit, for about 10 to 15 minutes. The cold temperature causes blood vessels to constrict, which helps reduce inflammation and swelling in your muscles. Additionally, the cold water numbs any pain or discomfort you may be experiencing.
When you first get into an ice bath, you’ll likely experience a shock to your system. But don’t worry, this sudden cold sensation has its purpose.
The rapid cooling of your body triggers a response known as vasoconstriction, where your blood vessels constrict to conserve heat. This process helps flush out waste products, like lactic acid, that build up during your run. As a result, you’ll experience less muscle soreness and be able to recover more quickly.
Get Ample Rest and Sleep
Rest and sleep are often overlooked aspects of recovery, but they are crucial for repairing and rebuilding your body after a long run. When you push your muscles to their limits, they need time to recover and regenerate. Taking a day or two off from running allows your body to heal and replenish its energy reserves.
In addition to rest, sleep plays a vital role in the recovery process. During sleep, your body releases growth hormones that stimulate tissue repair and muscle growth. It’s during this time that your body repairs any damage done to your muscles, strengthens your immune system, and rebalances hormone levels.
To optimize your post-run recovery, aim for seven to nine hours of quality sleep each night. Establishing a consistent sleep schedule, creating a relaxing bedtime routine, and ensuring a comfortable sleep environment can all contribute to better sleep quality.
Incorporate Active Recovery
Incorporating active recovery into your routine is an effective way to optimize your body’s healing process and speed up recovery time. Active recovery involves engaging in low-intensity exercises that promote blood flow, reduce muscle soreness, and help flush out metabolic waste products from your muscles.
Some popular forms of active recovery are slower-paced running, brisk walking, and cycling. These low-impact exercises provide gentle movement to your muscles, allowing them to recover without putting too much stress on them. This can help alleviate stiffness and soreness while increasing blood circulation, which aids in the delivery of oxygen and nutrients to your muscles.
Yoga and stretching exercises are also valuable additions to your active recovery regimen. These activities can improve flexibility, reduce muscle tension, and promote relaxation. Gentle yoga poses and stretching movements can target specific muscle groups, easing any tightness or discomfort you may be experiencing.
Incorporating active recovery into your post-long run routine not only aids in physical recovery but also helps promote good mental health. These low-intensity activities can be enjoyable and help reduce stress, allowing you to mentally recharge and prepare for your next run.
Also see:
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
