Marathon Training: Long Run Recovery
Whether it’s a spring marathon, an autumn endurance event or just trying to get your mileage up - the recovery process post long run can make a big difference to you training.
Often we are so busy and just trying to fit the training in that we forget the importance of post run recovery. Luckily, we’ve put together a quick guide on some essential steps which will help prevent injury and improve your training…
Ensuring you have a proper stretching routine
Whether it’s in the gym or outdoors, stretching is one of the most important things to include post workout and often the one that is skipped! Stretching allows the muscles to release tension which will not only help prevent injuries, it will also help you to recover quicker and be ready for your next week of training.
An adequate stretching routine should be at least 10-15 minutes and cover all the major muscle groups you have worked during training. Aim to hold each stretch for at least 20-30 seconds.
2. Refuelling Post Run
Ensuring you have refuelled properly after your run can aid recovery as it replaces the depleted glycogen stores within the body.
A high carb meal is effective to do this but you can also aid muscle recovery by having a meal that incorporates protein too. Some good examples include:
Baked Beans on Toast
Eggs on Toast
Post Run Smoothie
Protein Pancakes
3. Using Additional Recovery Techniques
As well as stretching, it can also be very beenficial to use other recovery technaiues too.
Both a foam roller and a massage gun are very good at getting deeper into the muscles you have worked and releasing tension, particularly from muscles such as the IT band which run up the outside of your thigh and are harder to target with stretching.
Other useful techniques include:
Ice packs on muscles that feel they have pulled such as the knees
Hot Bath
Epsom Salts
Assisted Stretches
If you are unsure about any of these techniques, you can get in touch with us via our contact page and we can assist you with some further information!
In the meantime, you may like to take a look at the following:
Injury Prevention - https://www.elevatefitness.uk/blog/5-ways-to-prevent-injuries-during-exercise
Rest and Recovery - https://www.elevatefitness.uk/blog/our-guide-to-rest-and-recovery
Conditioning for Runners - https://www.elevatefitness.uk/blog/conditioning-work-for-runners
