| Author |
Topic: How do you recover from a long run? |
pdstein
Member |
 posted Aug-21-2007 09:14 AM
  
Today I hit the first real dip in the training for my first marathon. I felt fatigued all day yesterday and more tired than usual this morning when getting up. So, I’d like to figure out how to recover better from a long run. Are there any foods or drinks or supplements that can be consumed after a long run to aid the recovery process? I’m sure getting plenty of sleep is part of it. What about hot baths, ice, or massages? What do you do during the 24-48 hours after a long run to help your body recover?Thanks,
Paul ------------------
Training for my first marathon
IP: Logged |
mrinertia
Cool Runner |
posted Aug-21-2007 09:53 AM
I find that ice baths help a lot on really long runs, although I've never used them on anything under 16 miles. You may want to give it a shot. I generally rest the day after my long run, although I find that doing a light 3-4 miles aids in the recovery as well. As far as food goes, protein helps rebuild muscles. Turkey sandwhiches with whole grain bread, tomato and avacado are a favorite. If you're still beat up a few days after a long run, there's a darn good chance you're over doing it and need to back off a bit.
IP: Logged |
Iontach
Cool Runner |
posted Aug-21-2007 10:06 AM
As a general rule (i.e. not just after a long run), it's a good idea to have a snack with a 4/1 carbs/protein ratio just after running - half a bagel with peanut butter, or a yogurt and a banana, that sort of thing. It restocks your glycogen stores and helps with muscle repair.You can flame me if you like for what I'm going to say, though: you're a new runner who's been been bitten by the marathon bug and you've set yourself an aggressive goal, and mrinertia said in another thread. In your blog, you admit that you were below par not only today, but in all your runs for the last week. This is what training too hard feels like. Is this because you simply don't have the conditioning at this point to train for a marathon? I'd be prepared to bet rather a lot that if you built a base for a year (or more, ideally more) before targetting a marathon, you'd be having a much easier time. But doing a marathon is one of the things you want to check off your list, though wise training isn't. Good luck. From your blog: quote:
That means if I were to follow it I would be ready to run a marathon in 10 ½ weeks even though my marathon isn’t for another 21 ½ weeks. I’m not sure what I would do with the extra 11 weeks yet.
What are you going to do with those weeks? You'll have tapered eleven weeks too early, and what is your training going to look like during then? You'll need to ramp back up and taper again. Why on earth didn't you just base-build with those 2 months before starting the training program - it's not much, but it would have been better than nothing. I know you think the Non-Runner's program is a successful one, but you're not following it if it doesn't end at race day. Edited for a supernumerary smiley. Twice. Same one. [This message has been edited by Iontach (edited Aug-21-2007).]
IP: Logged |
figbash
Cool Runner |
posted Aug-21-2007 11:52 AM
I use chocolate milk or yogurt to get the 4:1 ratio that Iontach refers to and the sooner you drink it, the more of it your body will use. The carbs are used to replenish your glycogen supply and the protein is used for repair.Tom ------------------
My Profile
My Running Log
IP: Logged |
saviorfaire
Cool Runner |
posted Aug-21-2007 12:01 PM
Here are a few articles written by noted sports nutritionist, Nancy Clark...http://www.active.com/nutrition/Articles/Breakfast__the_most_important_meal_of_an_athlete_s_day.htm
This one is focused on recovery nutrition:
http://www.active.com/nutrition/Articles/Recovery_nutrition_guidelines_after_hard_exercise.htm
IP: Logged |
imogene
Cool Runner |
posted Aug-21-2007 12:17 PM
Thanks, saviorfaire. Very helpful.
IP: Logged |
exciton
Cool Runner |
posted Aug-21-2007 12:23 PM
quote:
Originally posted by Iontach:
I'd be prepared to bet rather a lot that if you built a base for a year (or more, ideally more) before targetting a marathon, you'd be having a much easier time. But doing a marathon is one of the things you want to check off your list, though wise training isn't. Good luck.
I think this is right on target. Train intelligently and you might just discover a healthy, lifelong passion.
------------------
My Profile
IP: Logged |
saviorfaire
Cool Runner |
posted Aug-21-2007 12:31 PM
quote:
Originally posted by imogene:
Thanks, saviorfaire. Very helpful.
You are welcome. Her articles are very informative, and for the first time in decades I eat breakfast at home after my running in the morning...really does help significantly curb hunger pains during the day.
IP: Logged |
pdstein
Member |
posted Aug-21-2007 01:05 PM
quote:
You can flame me if you like for what I'm going to say...What are you going to do with those weeks? You'll have tapered eleven weeks too early, and what is your training going to look like during then? You'll need to ramp back up and taper again. Why on earth didn't you just base-build with those 2 months before starting the training program - it's not much, but it would have been better than nothing. I know you think the Non-Runner's program is a successful one, but you're not following it if it doesn't end at race day.
Not to worry, I won't flame you. You won't convince me not to run the marathon in January, but I still appreciate your opinion.  Just to clarify, I am not adhearing religiously to the Non-Runners Marathon Trainer. I haven't figured it all out yet, but I may continue to ramp up my training at half the rate of that program since I have twice the time. Or I may continue the same training as last week (two 4.5m runs and a 9 miler plus soccer) for an extra 3-4 weeks to "build a base" as you say and then start to ramp things up again gradually at that point. - Paul
------------------
Training for my first marathon
IP: Logged |
ipsedixit
Member |
posted Aug-21-2007 01:20 PM
quote:
Originally posted by pdstein:
Today I hit the first real dip in the training for my first marathon. I felt fatigued all day yesterday and more tired than usual this morning when getting up. So, I’d like to figure out how to recover better from a long run. Are there any foods or drinks or supplements that can be consumed after a long run to aid the recovery process? I’m sure getting plenty of sleep is part of it. What about hot baths, ice, or massages? What do you do during the 24-48 hours after a long run to help your body recover?Thanks,
Paul
Paul, While rest and recovery will no doubt do you good, I would suggest you check your iron levels to make sure your marathon training isn't causing you to be anemic.
IP: Logged |
pdstein
Member |
posted Aug-22-2007 08:55 AM
quote:
Originally posted by ipsedixit:
While rest and recovery will no doubt do you good, I would suggest you check your iron levels to make sure your marathon training isn't causing you to be anemic.
Interesting. Your the first person to suggest that. How do you check your iron levels?
------------------
Training for my first marathon
IP: Logged |
drunningman
Member |
posted Aug-22-2007 10:43 AM
This advice comes from the gym, not the track. Taking a shower after a workout, alternate the water from warm/hot to cold and back and forth a few times. The idea is this forces the blood to move in and out of the muscles helping to remover toxins. I have used it after a heavy workout. Eating and rest are important, more so then this, but if you are having sore muscles, this might help. Keep in mind I"m not doctor and i didn't even stay at a Holiday Inn Express llast night
IP: Logged |
