How to recover from long-distance runs

If you’ve finished the New York City Marathon or maybe even a local run in your hometown, you still need to take steps after the race to prevent injuries and to feel better after your athletic endeavor. Runner’s World magazine offers this advice on what runners can do to recover after the race.

Long-run survival
By Jim and Phil Wharton

Long runs are the centerpiece of marathon training. But the key isn't just how you run them —it's also how you recover from them. Muscles regenerate and get stronger during the rest period after hard bouts of exercise. So in order to run well and stay injury-free, we recommend the following recovery routine. Work it into your schedule after every long run of 18 miles or more.

Hydrate: Drink eight to 16 ounces of sports drink, which replenishes electrolytes and minerals lost through sweat.

Change: Your body needs to cool down; putting on dry clothes (even just a fresh top) will help your body regulate its temperature.

Reload: Consume a mix of carbs and protein within 15 minutes after a run to jumpstart muscle recovery. Our personal favorite: hemp protein powder mixed in juice.

Shower: Warm water relaxes the nervous system and helps your body readjust its temperature.

Stretch: Doing a flexibility routine within an hour of ending a run boosts circulation, which aids recovery.

To read the complete Runner's World article for more tips, click here.

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