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4 Well Rules
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Tuesdays on the Run: Recovery

11/11/2014

5 Comments

 
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Another Tuesday, another Tuesday on the Run hosted by our favorites: 
April from Run the Great Wide Somewhere, Erika from MCM Mama Runs, and Patty from No-Guilt Life.


This week's topic is Recovery which is perfect as I am in recovery after wine and dine! A full report is coming, don't worry, but in the meantime lets talk about my rules for recovery and what I've been doing since Wine and Dine.

RULES
1. Plan a Rest Day
This is important! Racing puts a toll on your body and you need to recover by allowing it to rebuild. Taking time off from working out will help so much. 

2. Plans workouts strategically
Jeff Galloway suggests starting to run 2-3 days after your race but slowly. Sometimes I am fine to do a full 3 miles, sometime 1 or 2 miles is all my legs will take and that's okay. I use the time to stretch and relax.

3. Roll and Stretching
A foam roller and yoga will be your best friend. The more stretching you can do, the

4. Compression Gear
I finally bought ProCompression Leggings and already have compression socks and they are on all the time. I sleep in them the week leading up the race and usually do the same for 2-3 days after.

5. Fuel properly for recovery
Carbs and protein are crucial for recovery. It is important to eat real food for the few days after the race as your body is recovering.

6. Water and Powerade is key
Water and powerade are crucial to make sure you aren't dehydrated post-race.

7. Active Recovery
 In general, I try to stay on my feet as much as possible after a race to help remove lactic acid buildup.


FOR WINE AND DINE:
1. Active recovery by walking the park
This is crucial! It is best to get the lactic acid out of your system by keep moving.

2. Wine and Dine After Party
An AMAZING time but I made sure to wear compression socks, compression pants to speed along recovery

3. Roll and stretch
I'm doing at least 10 minutes a day and it is definitely making a difference

4. Easing Into workouts
With Avengers this weekend, my plan is to get in one early morning workout of 2-3 miles on Thursday and then Yoga on Friday before resting on Saturday and running Sunday.

5. Eat to fuel recovery
This week will be interesting as I will eat more carbs than usual for recovery and then start CARBLOADING again for the race his weekend. I will be having lots of water and protein and carbs to help refuel my body.

What are your recovery strategies?
5 Comments
Jennifer @ The Final Forty link
11/10/2014 11:05:17 pm

I always particularly enjoyed the "eat" portion of the recovery process, not gonna lie. Haha. For me, walking around really is crucial...after Dopey, I felt great because we walked around the parks ALL DAY. After NYC, I went straight from the race to dinner and then to a show, and then I was a hot mess for 3 days afterwards, haha. Looking forward to your Wine and Dine recap! :)

Reply
Lacey@fairytalesandfitness link
11/11/2014 04:05:51 am

I always foam roll after races. I recently just got a mini one so I will be taking it with me to Vegas for the race. weekend.

Reply
April at RunTheGreatWideSomewhere
11/11/2014 07:58:06 am

Good luck at Avengers! I bet that is going to be a wonderful experience! Even though I had a ROUGH Wine & Dine Half, I went for a 2 mile run this afternoon and my legs feel soooo much better now. Great tips and thanks for linking up with us today!

Reply
Juliana Calhoun
11/13/2014 10:58:01 am

Awesome-I'm hoping to get in a 2 mile run tomorrow if my leg will hold up. My sciatic nerve has flared up again :/

Reply
Juliana Calhoun
11/13/2014 10:58:55 am

I love the mini one I travel with! I used t multiple times a day last week

Reply



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    A late 20-something navigating the world trying to stay sane with Chi Running, Primal Eating and Healthy Living!

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