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	Recovery After a Run or Race

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Whenever you do a race or long or hard workout, you are stressing your body, pushing it further, making it adapt to what you are doing, and it is going to complain. But this is natural, should be expected, and what is needs to happen for it to grow stronger. The longer and harder the run or race, the longer your recovery will take. A half marathon may take a couple of days, a marathon a week, and an ultra a couple of weeks or more.

First, cool down after your run. Try to walk maybe a mile to help your body cool down and start to recover. If you just stop and sit, you'll be much more stiff and sore. The remainder of the day try to keep moving. Even the next day do some walking.

While running, your legs only move through a very small range of motion. After a race or long run you will notice that it is painful to raise your foot to step up onto a curb. I like to do some dynamic stretches like bringing my knees up and work until you can get them up to your chest. Then you can progress to lunges and squats if you want. They may be uncomfortable to do at first, but later you will appreciate having done them.

Give your body what it needs - fluids because you are probably at least a little dehydrated, protein to help muscle repair, and carbohydrates to replace the glycogen stores in your muscles.

It is especially important to replace the water that your body lost. Almost everyone after every run or race is somewhat dehydrated. When you are dehydrated, your blood is thicker, making your heart work harder to pump blood. So do your heart a favor and drink plenty of liquids after every run. Remember that alcohol actually makes you more dehydrated, so drink water or maybe a sports drink first.

Wearing compression socks can help. They are used in hospitals to help prevent blood clots in the legs. They come in a variety of lengths by different manufacturers. Read reviews to see what others say about how they fit. You want them to be tight. A good rule of thumb is that if you don't work up a sweat putting them on, then they are not tight enough. Also, avoid crossing your legs as this restricts blood flow, slows healing, and makes you more susceptible to blood clots.

I like to encourage people to do Leg Drain or Flush. Running creates waste products in your legs and your body has a difficult time removing them partially because of gravity. Leg drains help your body move waste products from your legs into your torso so it is better able to deal with them.

Move around as much as you can. Don't just lay on a couch, watch TV, and eat a bag of chips. You are susceptible to getting blood clots if you don't move. Doctors and nurses take many steps to prevent bed ridden patients from getting blood clots. If you are traveling and have to spend a long time in a car or plane, then do your best to move around. Even squirming and stretching and massaging your legs (rub towards your heart) while in your seat will help. Try to get an aisle seat on a plane so you can get up without disturbing anyone else. The last thing you want is a window seat and have the person next to your fall asleep, trapping you.

It is best to be active on your days off. Go for a walk or hike; do some easy pool running or an easy bike ride;

Foam rollers and sticks are good for moving tissue around, breaking up inflammation, and getting blood flowing. The Stick is a popular one, but there are lots of less expensive options. Always try to roll towards your heart to help your body remove the wastes. A lacrosse ball is good for applying more pressure and deep penetrating massage targeting tissue areas that rolling can't get to. It is especially good for your feet.

Make an ice cup roller. Fill a cup about 3/4 full of water and freeze it. Use it to roll on especially sore areas.

Get some extra sleep. This is one of the best things you can do for your body to let it recover.

Over the next few days keep moving and active while exercising gently. Try to increase what you do. It doesn't have to be running. Walking, hiking, biking, or any kind of cross training will help you. What you want to do is get your body in motion. Riding a stationary bike for half an hour on low resistance and about 90 RPM cadence will really help your legs feel better. Do some easy yoga to work on balance or core strength. None of these activities should be intense enough to make you breathe hard or get your heart rate up or make you sore the next day. When you feel like running then take it slow and easy.

My shoulders usually hurt after a hard race.  I find that doing some upper body weightlifting the day after helps loosen them up.  Do exercises that focus on your back like rows (pull-ins) and pulls downs.  Laying on the floor and imitating superman will help stretch those muscles.

Ice baths help your body heal, but they are only useful if you have damaged something. Football players can benefit from them because they have damaged tissue. Runners however have not damaged, but only stressed their bodies so ice does not help them. Ice actually prevents your legs from sending signals to your body to initiate building your body stronger.

Anti-inflammatory drugs like Motrin™ and ibuprofen should NOT be used by runners. They may make your body feel better, but this prevents your body from growing stronger. They also mask pain signals, slow your recovery, and increase your risk of stomach, kidney, and liver issues. The human body has evolved over millions of years to take care of itself. If you get a cut your blood forms a clot to stop the bleeding and repairing the damage. Inflammation is your body's way of repairing and healing your muscles and joints. Let it do its job. See Injury or Just a Pain for more information.

If you frequently use anti-inflammatory drugs then you should probably get the issue checked out by a knowledgeable doctor. It may be that you only need to strengthen some muscles with weight training. But seeing a doctor will put you at ease. A doctor who treats runners is good. A doctor who IS a runner and treats runners is best. Ask your friends and running club members for recommendations. A physical therapist may also be an option.

But what if you feel a pain or tightness after a run?  Some light gentle massaging may help.  Rest it, apply some compression to it with an elastic bandage and elevate it.  Inflammation is your body’s way of healing.  If you feel a need to use ice or take ibuprofen, then you should probably consider it an injury and take some time off or see a doctor or physical therapist to get the issue resolved.