Q. I’m pooped after my long run! Should I take the next day off from working out and lounge around all day?
A. I’d advise against that. It’s counterintuitive, but you’ll actually recover faster from a brutal workout if you do a short, easy workout the next day. Remember the Shake Out Recovery Run? This is the time to do it. You might be a little sore when you start, but by gently moving your body and increasing the blood flow to your muscles, you are providing your muscles with the nutrients they need to rebuild and recover. Take the day after that off to rest and recoup. Maybe you use that easy run to catch up with a friend who’s a little slower or enjoy the scenery. Whatever you do, take it easy but get up and move!
Q. All I want after a hard workout is get into a hot shower and stay there. For hours. That’s cool, right?
A. You know what’s better? Suffering for juuuuuust a few more minutes (10-15, to be exact) in an ice bath and then sit in your hot, steamy shower for as long as your little heart desires. The thing about the ice bath is that it gets your body to chill out and not swell up. When you’re out there running for a while or killing it during a really tough run, your blood is a-pumpin’ and your body’s fluids are moving at a faster rate than normal. When you stop, your body takes a while to slow back down and you can build up fluid (edema) in your extremities (legs!!) which is seriously uncomfortable and hinders your recovery. Ice bath first, hot shower second.
Q. I don’t really need to stretch after a long run, right?
A. Wrong. Right after a run is when your muscles are the most warm and your joints are the most lubricated. Prime stretch time. As you get older (ahem, I am not old, just old-er), these problems become more apparent. You youngsters probably don’t feel creaky just yet, but wait a few years. You will. In order to promote muscular recovery and prevent injury YOU MUST STRETCH AFTER YOU RUN. Seriously, I just watched Spirit of the Marathon, a documentary film that follows various athletes through their marathon training leading up to the 2005 Chicago Marathon. Deena Kastor won that marathon and in the film she talks about the importance of stretching after a run. So much so that, despite her confessed “laziness”, she has her husband stretch her because she knows how crucial that component of training really is. Treat it like your workout: make the time for stretching.
Now go out and run!