One newspaper lays out six tips for maximizing recovery and minimizing the chances of injury.
Other than the obvious–drinking water and taking off your steaming shoes-what are some additional things runners can do after they get back from their long run that will maximize recovery? The Winnipeg Free Press has a short article that offers some decent suggestions.
“Recovery from a long run begins immediately after you finish it,” explained Dave McGillivray, the race director for the Boston Marathon.
At the top of the recovery list is to “keep moving”. The article’s author, Alison Johnson, suggests runners try to run or walk for at least five minutes as opposed to coming to a dead stop, which can cause nausea and dizziness. “Once you stop, do some light stretching to boost circulation to muscles,” Johnson suggests.
The second suggestion is the most obvious: drink. Dehydration is the biggest concern and so runners should stay away from alcohol, soda, and caffeine.
Next on Johnson’s list is eating. “Fresh fruit, yogurt, pretzels or bagels are good choices for giving you the calories you need without being too heavy on the stomach,” she writes.
For More: Winnipeg Free Press