Post Long Run Recovery Essentials


Wednesday

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:  Wild Workout Wednesday: 5 Ways to Stay Active at Your Desk

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:  Vegan Cookies 'N Creme Smoothie + PlantFusion Giveaway

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! :)

grab button for The Fit Foodie Mama

<div class=”the-fit-foodie-mama-button” style=”width: 200px; margin: 0 auto;”>
<a href=”http://thefitfoodiemama.com” rel=”nofollow” target=”_blank”>
<img src=”http://thefitfoodiemama.com/wp-content/uploads/2015/01/10912598_10152638558488785_954023868_n.jpg” alt=”The Fit Foodie Mama” width=”200″ height=”200″ />
</a>
</div>
 Loading InLinkz ...

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

 


signature
Print Friendly
aelicatese
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!

YOU MIGHT ALSO LIKE

running-gifts-fb
Running Gifts That Commemorate A Special Race
December 14, 2016
gift-guide-fb-3
The Gifts Runners REALLY Want This Holiday Season
December 07, 2016
BOSU Plyo Drills for Runners to Improve Speed & Form
BOSU Plyo Drills to Improve Running Speed & Form
November 23, 2016
Win a Crossrope Infinity Rope System!
Win a Crossrope Infinity Rope System!
November 16, 2016
Core exercises for runners that aren't planks
The Best Core Exercises for Runners That Aren’t Planks
November 09, 2016
strength training
How to Incorporate Strength Training Into Your Running Routine
October 26, 2016
How to PR Your Next Half Marathon
How to PR Your Next Half Marathon
October 19, 2016
wod-dvrt-fb
The Most Effective Total Body Exercise for Runners.
October 05, 2016
legs-ragnar-fb
How to Keep Your Running Legs Fresh Between Ragnar Legs
September 14, 2016