If you're training for Ultra's you're more than likely doing long runs every single weekend. This can be extremely hard on the body, which is why you need to make sure you recover properly after each long run.
Rehydrate and Refuel
According to Abby Bales, a physical therapist and certified strength and conditioning coach from New York City, “Your body will be in a state of depletion,” after a long run. If you don’t fuel your bod with the necessary nutrient afterwards you won’t fully benefit from the training you’ve just been through.
Hydrate: It’s very important to replace the fluids you lost on your run, so be aware of the amount of water you lose through sweat.
Refuel: You probably feel like stuffing your face with the biggest, unhealthiest breakfast you’ve ever had. Try and avoid this. What your body really needs is a balanced mix of protein and carbs. Try an Omelette and smoothie or hard-boiled egg and fruit.
What’s most important is that this meal should be consumed within 30 -40 minutes of your run. “Chocolate milk is also a great recovery drink,” Shaw says. “The protein in the milk and the sugar in the chocolate are the perfect post-run combination.”
Recovery is not only about the few hours after the run – be sure to think about what you eat on the days following the run as well. Your body will need to heal up and be prepared for the next round of exercise and you need to provide enough nutrients for it to do so.
Cool Down
Most runners underestimate the cooldown period and often even skip it altogether. According to Bales stopping too soon can cause blood to pool in your extremities, which means less blood going to the more important areas like your heart and brain. This can cause dizziness and, in extreme cases, loss of consciousness.
A proper cooldown should consist of at least 5 minutes of walking, to bring heart rate back to normal, rehydrating and some stretching.
Focus on Rest
The days after a long run should be spent resting. Stay of your feet as much as possible and sleep lots the night after your long run. If you don’t sleep enough you’ll never be able to fully recover.
Practice Smart Activity
Try not to plan long runs too close after each other to allow for full recovery before the next one. Although rest is important, doing nothing the day after your long run is not a good idea either. “Total inactivity will make your muscles tighter,” Bales says. “Too hard of a workout won’t allow your muscles to heal.”
Cross training is a brilliant low impact alternative to running. An easy bike ride does wonders for stiff tired legs as well as a swim.
You should not do more than 45 minutes of exercise the day after your long run.
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