Post Long Run Recovery Essentials


Welcome to back to our Wild Workout Wednesday link up! Each week I link up with Angelena Marie from  Angelena Marie: Happy, Healthy & Balanced , Sarah at Creating Better Tomorrow and Michelle at Fruition Fitness to bring you workout ideas, motivation, inspiration and recipes to try.  Join us for a wild workout each week by reading along or grab the button and link up if you have a fitness or healthy living post to share!

Currently I’m 12 weeks into marathon training and have logged over 123 miles for July with another 7 mile run to get in before the month is over.  So far, my body has responded pretty well to the increase in mileage and I attribute that to a few things.

 One, not increasing my mileage too quickly.  Two, not going out too hard/too fast.  And three, taking care of myself after my long runs. In my opinion, recovery is one of the most important parts of training.  If you don’t take care of yourself, you’ll likely end up injured and ain’t nobody got time for that! 😉 

5 Post Long-Run Recovery Essentials

Post Long-Run Recovery Essentials + Compression Giveaway! {marathon training, running, recovery, addaday roller, hydration, protein smoothie}

1. Recovery Snack. 

Pretty sure I don’t have to tell you all to eat, right? I mean, that is why we run, isn’t it?! 😉 Just kidding, sort of.  Honestly, the first thing I do after walking in the door is head straight for my blender and make a protein smoothie.  They say you should eat a combination of protein and carbs within 20 minutes of your run in order to curb your appetite and feed your muscles.  I find it easiest to do this with a recovery smoothie that includes protein powder, frozen berries and some turmeric powder to act as an anti-inflammatory. 

You might also like:  WIN A Pair Of SLS3 Compression Socks For The Holidays!

2. Hydration.

I don’t know about you but after a long run (especially during the summer), I turn into a human salt-lick which means there are lost electrolytes that need to be replaced.  While I’m making my protein smoothie I usually grab some water and some form of electrolyte tab or recovery accelerator to replenish what I’ve sweated out. 

3. Massage Stick/Foam Roller.

One thing I tend to be pretty terrible at post-run is stretching or foam rolling, it’s literally the last thing I want to do even though I know it’s necessary.  I have found this Addaday Type C massage roller easier to use and those little knobs on the roller get in there oh-so-good.  What I also love about this massage roller is that it’s portable so no excuse not to give those muscles a little more TLC even when I’m on the go! 

4. Cushioned Sandals. 

I know cushioned sandals sound like a luxury but after you’ve run 10+ miles, they’re necessary.  The first thing I do after I finish my run (before I make my smoothie) is rip off my shoes and socks and slip my tried feet into these little pillows of sandal heaven.  The last thing I wanna do after running for hours is walk around but obviously with two small children sitting is nearly impossible.  These make walking possible which makes them essential! :) 

5. Compression Sleeves/Socks

Last but certainly not least, compression sleeves/socks.  I know a lot of runners who actually run in them but for whatever reason, I cannot.  What I DO love them for is post-run recovery and lately I’ve been rockin’ these butterfly beauties from SLS3 Compression

You might also like:  KIND Snacks Review & GIVEAWAY! {ENDED}

sls3 compression review + giveaway. Post long run recovery essentials via @fitfoodiemama

Wearing compression apparel like socks and sleeves are a great way to help reduce post activity soreness and help to rid the body of metabolic waste through improved circulation. 

SLS3 compression sleeves and socks offer graduated compression, seamless TekWeb technology, muscle stability, increased blood flow, have a cooling effect and also UV protection! 

Personally, I am a fan of compression sleeves during the summer and SLS3 was gracious enough to send me a pair to try.  I’ve been wearing them post run over the last month or so and really like them! 

sls3 compression review + giveaway. post long run recovery essentials

They offer everything that I love in a compression sleeve– enough tightness to work but not so tight that the circulation is cut off in my leg. I also really like the bright teal colors and while I am not normally a butterfly person, I do like the design a lot! The combination of the teal color with the butterflies reminds me of hope for whatever reason! 

If you’re really not a butterfly person, they do offer other designs as well! 

SLS3 Compression Review + Giveaway

Not all available colors.

Sizes range from XS/S (11.5″-13.5″) to L/XL (15″-18″).  While normally in other brands I am typically a small, I fell into the S/M category due to the way SLS3 groups the measurements. 

Overall, I’m a fan and they have definitely become one of my essential recovery items after a long run! 

If you want to try out SLS3 compression for yourself, you can use code TFFM40 for 40% off which means you can score a pair of compression socks for less than $28!!! 

sls3 compression giveaway from @fitfoodiemama


You can also try your chances at winning a pair from SLS3 for free! Just use the rafflecopter below to enter.  Ends 8/5.

a Rafflecopter giveaway

Remember to grab the button, link back and linkup if you have a workout to share! :)

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This post is linked up with Running With SD Mom + Erica Finds for Wednesday Giveaway Roundup and Fitful Focus for Fit’n’Fashionable Friday


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About me

Annmarie is a self proclaimed foodie, avid long distance runner and functional fitness coach. A DVRT Master Trainer, HKC Instructor and food allergy sufferer, she writes about strength training for runners as well as shares allergy friendly recipes for busy athletes.   She is also the owner of Strength In Motion Studio, mother of two sassy sisters and wife to a chronically busy chiropractor.   Subscribe by email for updates to get the latest workouts, advice and recipes straight to your inbox!


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Reply July 29, 2015

I agree with all of these! Recovery is sooo important. I love compression socks...used to run in them more, but not really now. Would love to win these!
Michelle recently posted...Don’t Underestimate the Tempo RunMy Profile

Mary Beth Jackson
Reply July 29, 2015

great giveaway! I would love a nice pair of compression socks now that I am getting my long runs long :) I love the butterflies!
Mary Beth Jackson recently posted...Natural Beauty? It is just ME!My Profile

Reply July 29, 2015

Great tips for recovery! I'm marathon training now too :) The first thing I do post long run is go for the snack! I've actually never tried compression sleeves. I've heard good things about them. Definitely entering your giveaway :) Happy Wednesday!
Amanda recently posted...Workout Wednesday - Grokker Style!My Profile

Susie @ Suzlyfe
Reply July 29, 2015

You forgot margaritas. They are in a category all their own! Love the colors!
Susie @ Suzlyfe recently posted...Believe. Begin Again. Dealing with AnxietyMy Profile

Renee @ Bendiful Blog
Reply July 29, 2015

Cute Sleeves! They are so girly and aqua. Love them. That foam roller is key to the world. I so want to buy that trigger point one we tried out in LA. Sometimes there is nothing more heavenly than making yourself cry with a roller ;)
Renee @ Bendiful Blog recently posted...Bosu Madness {workout}My Profile

    Reply July 29, 2015

    Foam rollers really do hurt so good!

Sue @ This Mama Runs for Cupcakes
Reply July 29, 2015

Super cute! I love the color and the butterflies! I also prefer to just wear them for recovery!

    Reply July 29, 2015

    For whatever reason when I run in them, it hurts!

Deborah @ Confessions of a Mother Runner
Reply July 29, 2015

I like the look of those sandals. I stole my kids crocs to wear around the house. Cute calf sleeves. Love the colors! Thanks for the link up
Deborah @ Confessions of a Mother Runner recently posted...KISS My Core WorkoutMy Profile

    Reply July 29, 2015

    The sandals are one my fav pairs of foot wear! ;)

Reply July 29, 2015

I LOVE MY ADD A DAY ROLLER, just went to a clinic for it last night, and I am a big fan of pr compression socks, love these colors though, well I like socks and sleeves, as for eating after a run, is it necessary to do so even if it was only 2 miles? I don't do long runs...
Amber recently posted...Meal Preppies - Review & GIVEAWAYMy Profile

    Reply July 29, 2015

    OMG the Addaday roller is the BOMB! I seriously love that thing so much! And yes, you can eat after 2 miles ;)

Dannii @ Hungry Healthy Happy
Reply July 29, 2015

Post run snacks are amazing! I bought a foam roller, but I still haven't used it. I really should.

    Reply July 29, 2015

    Haha my actual foam roller sits in the corner of my gym mostly unused...I prefer my stick instead!

Reply July 29, 2015

Great tips especially coming from someone who runs long distance often like you

    Reply July 29, 2015

    Thank you! :)

Brie @ Lean, Clean, & Brie
Reply July 29, 2015

These are all my recovery essentials as well. I am big on wearing compression socks post-run because they really do help me recover a lot quicker.
Brie @ Lean, Clean, & Brie recently posted...WIAW: Why I Meal PrepMy Profile

    Reply July 29, 2015

    They really do!

Reply July 29, 2015

Ah, "little pillows of sandal heaven." I like how comfy that sounds! :D Those socks are super cute! <3 I love the color! :]

    Reply July 29, 2015

    They are super comfy and I do love the sleeves/sockstoo! The color is different and fun!

Reply July 29, 2015

These are the cutest! I've been living in my compression socks myself lately, and I swear I can never have enough pairs!
Leah recently posted...Thoughts from the Long Run- You Can Run LongerMy Profile

    Reply July 29, 2015

    I have a whole drawer and still want more ;)

Reply July 29, 2015

I love my SLS3 socks too! I do use them for lots of activities as well as day to day 'on my feet'. That is a really serious roller! I looked at one just like it at a running store a couple of days ago.

    Reply July 29, 2015

    I really do love the SLS3 sleeves, might have to pick up some socks for the winter :) The roller is awesome- definitely worth the money!

Jen @ Pretty Little Grub
Reply July 29, 2015

My recovery is almost exactly the same as yours! NUUN to hydrate followed by Vega protein smoothie. Compression socks & foam rolling for sure!
Jen @ Pretty Little Grub recently posted...A day in the life #2My Profile

    Reply July 29, 2015

    LOVE NUUN! I use that too!

Reply July 29, 2015

Great list of post long run recovery essentials! I'm pretty bad at foam rolling too, I think I need to check out a massage stick. Those compression sleeves are cute!
Sharon recently posted...Brooklyn RnR Half Marathon Training Week 2 & Weekend Update 7/20-7/26My Profile

    Reply July 29, 2015

    The massage stick is where it's at ;)

Reply July 29, 2015

I've never tried compression sleeves/socks, but my husband swears by them. These are actually cute enough I might try them! I also have a friend that suffers from shin splints and calf cramps so I'll be sending her over as well.

    Reply July 29, 2015

    Yay, definitely send her over! Good luck to you both :)

Ange @ Cowgirl Runs
Reply July 29, 2015

Those socks are so cute! I love teal and butterflies!
I prefer sleeves to socks because my calves are huge but my feet are average so I find the sock portion is always too big for my foot.
Ange @ Cowgirl Runs recently posted...Running and the CowgirlMy Profile

    Reply July 29, 2015

    Yeah, that is another reason why I like sleeves over socks- I always find they fit a little better!

Reply July 29, 2015

I always make a protein shake post workout! It's quick/easy/ exactly what I need! Those cushion sandals look amazing.. even for days when you aren't running. Comfy shoes are always great!
Liz recently posted...Staying on Track with Journal MenuMy Profile

    Reply July 29, 2015

    Post workout protein shakes are where it's at! They really are so convenient!!! The sandals are awesome too- I wear them all the time!

Nicole @ Fitful Focus
Reply July 29, 2015

Compression sleeves + sandals = a good look for you! You should totally rock that at your next social event ;-P
Nicole @ Fitful Focus recently posted...Pennsylvania Spartan Sprint Race Recap + DISCOUNTMy Profile

    Reply July 29, 2015

    Um, I will...I totally wear them to the store too! HAHAHA

Eva @ Kidminds
Reply July 29, 2015

I like your suggestions. I also like a muscle soak at the end of the hard working day. Love the compression soaks! I should look into getting some.
Eva @ Kidminds recently posted...How to Make Giant BubblesMy Profile

    Reply July 29, 2015

    Ooh yes, a nice soak is always good too!

Brandi @ Java and Sole
Reply July 29, 2015

Your compression sleeves are adorable! I am not usually a butterfly person either, but I really like the design on yours. I run in mine (not in the summer, too hot!) and will leave them on for a while after a long run, but haven't ever worn them only for recovery. Will certainly have to try that in this heat :) Thanks for a great link up today
Brandi @ Java and Sole recently posted...Wild Workout Wednesday: Back to SchoolMy Profile

    Reply July 29, 2015

    Thanks so much for linking up! Definitely give compression a try for recovery- helps so much!!!

Julie @ Running in a Skirt
Reply July 29, 2015

I loved compression socks when I was marathon training! These look like good ones. Thanks for hosting the linkup!
Julie @ Running in a Skirt recently posted...Log Hollow Falls HikeMy Profile

    Reply July 29, 2015

    Compression is amazing when marathon training. Thanks so much for linking up! :)

Jess @hellotofit
Reply July 29, 2015

Those squishy sandals look SUPER comfy!! I don't go on many (okay...any) long runs, but rolling and stretching after is big for me after a run!
Jess @hellotofit recently posted...Have back pain? Try this version of cat/cowMy Profile

    Reply July 30, 2015

    They ARE super comfy! Stretching/rolling is always the last thing I wanna do but the one thing I know needs to get done!

Janelle @ Run With No Regrets
Reply July 30, 2015

Great tips! I need to buy a stick...I tried it once and really liked it. It's a lot easier to use than a foam roller, and really gets those tight spots you didn't know you had!
Janelle @ Run With No Regrets recently posted...Philly 10K Training Week 1 RecapMy Profile

    Reply July 30, 2015

    Definitely invest in a stick- SO much easier than the foam roller!

Debbie @ Coach Debbie Runs
Reply July 31, 2015

I love these compression socks! They're so cute (which is, of course, the most important part;-) )!
Debbie @ Coach Debbie Runs recently posted...How to Overcome the Top 5 Exercise ExcusesMy Profile

Morgan Reynolds
Reply February 17, 2016

I totally agree. As a collegiate runner, I would be so lost without my massage/muscle stick, that thing is a life saver!! Plus recovery is so so important for preventing injury and optimizing performance. Love your post!!

Reply March 7, 2016

This was fantastic! I've been thinking about getting one of those massage sticks, cos the idea of getting on a foam roller never appeals to me after a long run!

Reply July 1, 2016

fantastic compression socks. you have such an amazing variety to choose with charming colors. superb!!!

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