Post Running Recovery

Within the last couple of weeks I have been trying to run longer distances and increase my elevation gain. With these challenges, comes new recovery techniques I have started implementing and thought I would share with you as well.

What really sparked my interest in writing this post was rolling my ankle earlier today while trail running through Sehome Arboretum. Feel free to read about that post here.

One thing that is super important after any type of physical exercise is the recovery you implement afterwards. To be honest, I wasn’t very good about this and of course suffered the consequences the next day of really stiff and sore muscles. Recently, I have been trying to change this and really put as much focus into stretching, eating, and recovering as I do when I’m running. I started to do a lot more research on how to take care of my body and wanted to share some of that here, not only as advice but also as a good reminder for me.

Diet: Pre and Post Run

One of the major things I notice when running long distances is the runner’s trots. If you aren’t familiar with this, then count yourself lucky. For me, running messes up my stomach to the point where I would be sitting in the bathroom 30 minutes after my run shitting my guts out (sorry for the gross image). I did some research on this and found out that:

This is a common thing among runners. It is more common in females than it is males and occurs from the constant movement of the stomach while running.
Diet can play a role in the occurrence of this. While I have not be able to fully rid myself from this problem, I have been able to lessen it by eating healthier foods.
- This includes more fruits and veggies with my meals and eating out less. Once I started this, I noticed a big difference in the urgency to “go”.
- Cutting back on processed sugars was another one I tried. This was a little harder for me to do, but I did notice a difference.
Staying hydrated as also helped with the aftermath of being in the bathroom. It is important to replenish all the water you lost through sweating. This not only helps with runner’s trots, but also during running and the recovery afterwards.

A post run drink I have tried as part of my recovery process include chocolate milk. Chocolate milk is supposed to be really good for you after a run. It helps replenish the sugars your muscles lose during running and it restores your muscles so they are ready for your next workout. Between this and stretching, I have noticed a significant difference in the soreness of my muscles the next day after a long run.

These are just a few diet changes I have made and seen results from in the past couple of weeks!

Stretching

This is something I never took too seriously. I knew I should be stretching, but it wasn’t until running longer distances again where I really started to notice the need for this. To fix the sore muscles I was feeling the next day after running, I made sure to not only stretch, but also include a cool down at the end of my run.

Right after finishing my runs, I don’t immediately stop and start stretching. Instead, I make sure to do a slow jog that eventually leads into a walk. By doing this I can really feel where my muscles are hurting and try to focus on those areas when stretching.

After this, I set aside 10-15 minutes of static stretching. This is mainly for calves, thighs, hip flexors, and sometimes shins and arches depending on how they are feeling.

Since making these changes, I have noticed a change in how I feel the next morning after my long runs. I no longer feel stiff and am able to run the next day. Who knew these simple changes could make such a difference in how you are feeling the next day!

I feel like I’ve taken a new approach to running during late August and most of September (maybe because of all the free time I have without classes?). I have been slowing down my pace by not trying to race myself and I’ve made sure to take care of my body both before and after my runs. This has had a huge impact on my motivation to continue to run and push myself to longer distances and higher elevation gains.

Week 38

September 16th- 3.61 mile run

We are finally back! After taking a week off to let me ankle heal I was able to get a run in today. It took me awhile to warm up and get into a comfortable running pace, but once I did I didn’t want to stop running!

I made sure not to over do this run, as I want to make sure I give my body time to get back into running and make sure my ankle is fully healed.

September 17th- Abs

September 18th- 3.33 mile run

All day today I have felt lethargic and unmotivated to do anything. This included while on my run. While I was able to get a 5k in, it felt like it took forever and drug on. I was able to push myself to get to 3 miles, but I wish I felt more drive to get to 4 or 4.5 miles.

September 19th- Rest

September 20th- Abs

September 21st- Rest

September 22nd- Abs

June

May seemed to go even faster than April or March. Looking back on May, both at my studies and also my running, I can’t believe how busy I have been.

This is no excuse for all the “rest” days I have taken, but this quarter has definitely been way busier than the last one. I have been a part of so many group projects and finally realized how much time these can take up.

Looking back at May, there are a few things I wanted to reflect on. These are things that I am both proud of, and also things I need to work on this upcoming month.

Positive things I accomplish in May:

I started May off with a 3.8 Mile run and found a new route because of it!
I did more biking this month compared to April

Negative things I need to work on:

I took a lot of rest days
Need to keep up my motivation to run

With summer and summer classes right around the corner, I need to make sure I am still getting my running in on a daily basis, or at least doing something to be active. With this being said, I decided to write out a full calendar schedule for June. I hope to follow this calendar and accomplish the goal I have set for each day.

I believe one of the best ways to complete this goal is to make the calendar pictured above and physically cross off everyday after I have completed the activity. This will give me motivation I need to push myself to get the task done. When it is completed, it will give me the feeling is satisfaction; knowing I completed everything on my to do list that day.

I am hoping this calendar will be the push I need to successfully complete my June workout schedule and meet my goals.

With this being said, here are some of my goals for the upcoming month:

Run 4 times a week (one of which will be a long run around 4 miles)
Bike 2 times a week
Abs– I have fallen behind on ab workouts to the point where I have stopped doing then altogether. On the days I bike, I want to also complete 5 minutes of ab exercises to help keep my stomach in shape.
Hydrate with the warmer weather starting, drinking water is going to become very important and make my runs a lot easier. This is a must as summer approaches.

I am hoping to continue the progress I have made over the past 5 months. Lack of motivation will be a key player in this process and it is something I strive to overcome every day this month.

Monthly stats

June was a good month, but there were a few weeks with a lot of rest days. I am hopeful to change this in the next few months.