The concept of a long run will depend entirely on the runner. Some enjoy the calming effects of a long, slow-distance session, while others would rather go all out, concentrating on speed and cadence.
Long runs, however, are an essential part of a runner’s program, especially if they are preparing for a Half-Mary or a full marathon. They are usually done once a week and will depend on the runner’s training load and capacity. Long runs gradually get longer as you train, with the longest usually done three to four weeks before a race.
Here are some tips to help you recover after a long run and to prevent soreness, and injury:
Cool Down
Most runners make the mistake of stopping abruptly after a long run. According to Penn Medicine, doing so will trigger a phenomenon known as Exercise Associated Collapse, or EAC. When the runner stops immediately, muscles of the extremities stop pumping blood to the heart, and there may not be enough to circulate through the brain. This can lead to light-headedness, dizziness or even passing out.
Instead, end your long run with a 5-10-minute walk to help bring your heart rate back to normal. After you’ve relaxed, follow with static stretching to help relax your muscles and maintain their flexibility.
Rehydrate
It’s a rule of thumb during long runs to replenish lost fluids and minerals every 30 minutes. It’s entirely okay to stop, take a gulp of water, or stop by a nearby convenience store and grab a bottle of electrolyte-rich drink. Remember, you’ll be sweating profusely during your long runs, and it is very important to replace what you’ve lost.
Refuel
Your muscles need repair after a grueling 10-plus kilometer run. After freshening up and posting your stats on social media, eat a balanced meal or a quick snack with enough carbohydrates and protein to help your aching muscles recover. Runners might also want to try making a smoothie with fruits, yogurt, and protein powder as a refreshing and healthy option.
Active Recovery
If you’re not just ready to lounge away the day after your long run, why not go swimming, do yoga, or walk your dog? This will help promote proper blood circulation and reduce muscle stiffness. In essence, active recovery keeps your body moving without the strain of intense training, and reactivating your already tired muscles.
Rest
A good 8 hours of sleep will lift your spirits and make you look forward to your next long run. Sleep helps your body repair itself and gives your muscles time to repair itself.
While we’re talking about rest, how about an ice bath or using your foam roller to reduce muscle inflammation? It will also relieve soreness, improve recovery, and prepare yourself for some Zs the moment you turn off the lights and call it a day.
