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GOGIRL_93 Posts: 65
2/27/14 2:34 P

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Pool running then stretch! I "enjoy" the occasional ice bath as well.

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POSITIVE41's Photo POSITIVE41 SparkPoints: (34,377)
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2/25/14 6:22 A

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yoga

There are two ways to live: you can live as if nothing is a miracle; you can live as if everything is a miracle.
Albert Einstein


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PIXIELYNNE Posts: 20
2/24/14 9:41 A

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yoga!

Make each day your masterpiece. -John Wooden
MARGARITTM's Photo MARGARITTM Posts: 5,694
11/22/13 3:09 P

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Walk walk walk

JPRSAVETTE's Photo JPRSAVETTE SparkPoints: (5,215)
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7/30/13 12:32 A

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if you can wait a little before you start driving.........find a way to elevate your legs for a while......lay on your back and put your legs up a wall. but your plan of stopping frequently and walking around is a good plan. the breaks should last as long as you feel like they should....everyone recovers differently. motrin therapy. remember that drives cause dehydration as well as racing........so make sure that you are hydrated hydrated hydrated...good hydration might help time you breaks LOL

it doesnt matter if you run slowly.........you are still running faster than someone on the couch!!!


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MJSCOOKE's Photo MJSCOOKE SparkPoints: (1,108)
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5/20/13 9:54 A

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Women's Running had a good article in this in this months issue. They mention about how the professional Kenyans give a big importance to recovery and rest. Proper rest! So since I ran a 10km race this Sat I have taken 2 days completely off and will start training again tomorrow gently for a couple days before ramping it up again.

ANGEL32192 SparkPoints: (5,065)
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4/19/13 11:24 A

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I like to drink muscle milk before and after my runs. I also just bought a pair of compressions sleeves and LOVE them!

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PAMDAQTPI's Photo PAMDAQTPI Posts: 599
3/1/13 12:13 P

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I have to drive home right after my race because the kids have school the next day. The drive is about a 6 hour drive. Is there anything I can do in the car on the way home to avoid delayed recovery? I was thinking about stopping every once in a while to get out and walk or jog a bit to keep my leg muscles moving but how often/long would you suggest these driving breaks be/last?

"I'm in the race but I've already won
And getting there can be half the fun
So don't stop me until I'm good and done
Don't you try to rain on my, Perfect Day"


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PAMDAQTPI's Photo PAMDAQTPI Posts: 599
2/25/13 10:23 A

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GAILCAN: You are at an increased risk of shin splints if you tend to over stride. I'm not sure if you do or not but that was one thing I've come across in my reading. Try shortening your stride a little by taking **more steps and see if that helps.

Edited by: PAMDAQTPI at: 3/1/2013 (11:16)
"I'm in the race but I've already won
And getting there can be half the fun
So don't stop me until I'm good and done
Don't you try to rain on my, Perfect Day"


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AURORAMILLET's Photo AURORAMILLET SparkPoints: (28,064)
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2/1/13 4:42 P

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I am drinking the "Arm" Recovery powder.. They are so yummy!!1

Believe in what you are doing, let nothing stand in your way and make the impossible a reality.


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ASHPATCH11's Photo ASHPATCH11 SparkPoints: (7,830)
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1/18/13 7:26 P

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chocolate milk and strech in the shower

- Ash


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OPTIMIST1948's Photo OPTIMIST1948 SparkPoints: (27,132)
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11/23/12 6:05 A

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Walk for a bit (10 min) stretch, food and a shower. Nothing earthshatteringly different.

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11/22/12 10:59 A

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hot shower and a banana or apple slices maybe a milk.

- Ash


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CATMAGNET's Photo CATMAGNET SparkPoints: (38,973)
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10/11/12 1:27 P

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I drink a cup of milk after a run to help replenish carbs and protein, immediately after I get home. A little later, I'll usually cook up a couple of eggs with some salsa to help get me some more of the protein I need.

Jane

Camp Good Grief 5k 2012 - 31:50
Gobble Wobble 5k 2012 - 30:00
Turkey Trot 4 Mile Race 2012 - 38:38
Ugly Sweater 5k Fun Run 2012 - 27:19
Move-It Memphis 10K 2013 - 55:36
Germantown Half Marathon - 2:08:53
FedEx St. Jude Classic Fairway 5k - 4/13/2013
Pittsburgh Half-Marathon - 5/5/2013


MOMMYDEAREST3's Photo MOMMYDEAREST3 Posts: 316
9/18/12 10:16 P

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Chocolate milk is definitely my go-to for a recovery drink! And if it was an especially hot day and I sweat a lot, then I'll try to eat something salty like pretzel sticks.

Carolyn - wife to Chad and mom to three sons!
St. Charles, IL

150 - New haircut

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FALLON841's Photo FALLON841 SparkPoints: (4,920)
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9/5/12 7:06 A

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I had a severe case of shin splints and a tibial stress fracture back in 2010 and was actually on crutches! I couldn't run for six months, which was completely miserable. What worked for me was physical therapy to learn how to stretch better and plyometric exercises to correct some muscle imbalances. I was also icing every day and using a foam roller. All those things plus custom orthotics and being fitted for really great running shoes at a specialty running store, and I'm back on my feet again! Mine was an extreme case, but if you are constantly plagued by symptoms, try talking to your doctor. He or she may be able to offer additional suggestions. Even just a couple sessions with a physical therapist can identify areas of weakness and provide with tools to improve your running. Good luck!

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GAILCAN's Photo GAILCAN SparkPoints: (1,950)
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8/25/12 11:52 A

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I walk it out for 5 min and because I'm always fighting shin splints I ice! If anyone has any suggestions to NOT getting shin splints please let me know!

Gail
day 1 = 202lb


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LACURVE's Photo LACURVE Posts: 75
7/26/12 3:25 P

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I have chocolate milk, right away. I also do a bit of a cool down at the end of a "workout" run, 2 to 3 km, to flush the lactic acid. When I'm tight, a roller is great, or a small hard inflatable ball for when it's in my feet. I don't do a lot of stretching, though, I will sometimes. I think nutrition and sleep are the best for my own recovery. It seems most effective.

Current Goal: Run a marathon in under 4:30



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MEL_UNRAU's Photo MEL_UNRAU SparkPoints: (103,210)
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7/23/12 10:22 P

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I also do long runs multiple days in a row and my only injury was when I broke my foot during step aerobics cross training! Ah, well! I have sugar crashes after long runs, so immediately after a long run, I have a natural applesauce squeeze (baby food type). Water. Protein, about 1/3 of the time. A meal, within 2 hrs. Stretch. Stretch. Stretch.

Imperfection is important. If we were all perfect, then there would be no such thing as growth, and everyone would be extremely boring, which is, paradoxically, not that perfect.-- Dr. Matt

Baltimore Running Festival Marathon Finisher. 5:55:33


HOJO24's Photo HOJO24 Posts: 172
7/11/12 3:30 P

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Easy walking, stretching, yoga. Healthy eating and lots of water. One thing NOT to do is to sit or be very still for very long. My husband and I did a race out of town and returned by car the next day - let's just say 6 hours in the car the next day was a very bad idea and set my recovery back a bit.

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MAGICDROP's Photo MAGICDROP SparkPoints: (135)
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6/12/12 10:03 P

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Slow walking followed by stretching is what i do to cool down from a run or any workout. It is also notable to mention that doctors now believe that stretching before your workout is not a good thing for your muscles. I go to the doctor who operates on the New York Yankees and he was telling me about the studies. Most of us are so ingrained with it that we won't listen but figured i should mention it.

"Do or Do Not there is No Try!" Yoda


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JMSWEERS's Photo JMSWEERS SparkPoints: (6,338)
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5/29/12 9:00 P

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I always be sure to stretch at least 5 minutes after a regular run. I recently started attending a Yin Yoga class, which I highly recommend. Its a much slower pace and you hold the simple poses (usually seated) for 3-5 minutes. I've found that it really helps loosen my hamstrings and opens my hips. If you can't find a class near you, there might be some stuff on YouTube or workouts you can follow online.

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KARLAYITO1 Posts: 10
5/15/12 6:49 P

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wow Gen, you are an inspiration! I'm 35,a mom of 2, 140lbs 5'2 can't seem to loose the last 15 pounds. I just finished my first marathon ever a week ago and felt kind of dissapointed in my time 6:17 and the fact that I didn't loose a pound in training. I am determined to do better for the next one and loose those 15 pounds! keep up the great work
Karla

KEEPITUP05's Photo KEEPITUP05 SparkPoints: (24,079)
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4/22/12 10:49 A

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Hydrate, stretch and eat a fruit and protein. emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Energy and persistence conquer all things. -Benjamin Franklin

Nothing great was ever achieved without enthusiasm. -Ralph Waldo Emerson

Isaiah 40:31(NIV)
31 but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.



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QCESCADA's Photo QCESCADA SparkPoints: (37,875)
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4/17/12 1:46 A

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Walk for a few minutes and stretch. Drink water. My bad habit is not eating soon enough after a workout.

09/04/11 - Disneyland Half - 2:43:41
05/14/11 - Palos Verdes 5K - 34:58
03/26/11 - Agoura 10K - 1:07:17
02/27/11 - Disney Princess Half Marathon - 2:53:46
11/06/10 - SBI Half Marathon - 2:30:29
07/10/10 - Salsa 10K - 1:06:58
03/27/10 - Agoura 5K - 31:02

-----------------------------
Jesus said to him, "I am the way, the truth, and the life. No one comes to the Father except through Me."
-John 14:6 (NKJV)


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GCOVINGTON1's Photo GCOVINGTON1 SparkPoints: (5,145)
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4/14/12 4:04 P

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After a run I walk it off for about 5min. then stretch for about 10min. Then a high protein Smoothie is the fix. I have dif. smoothies I drink depending on how hard I workout.

I can do all things through Christ Jesus who strengthens me! With his help I discipline my body and bring it into subjection, that while I run the race of life I run in such a way to win the Imperishable Prize.


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SUMMERSNEAKSUP's Photo SUMMERSNEAKSUP SparkPoints: (988)
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4/12/12 10:42 A

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pedialyte mixed with juice! It's better than gatorade.

Success is a state of mind. If you want success, start thinking of yourself as a success.


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WHEAT_ON_TRIAL's Photo WHEAT_ON_TRIAL Posts: 207
4/2/12 7:57 A

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Hello! Just wondering what people do in the weeks following a race? I'm doing the Hal Higdon half marathon training plan (first 13.1 in three weeks!). It's been great following his plan for the last two months but he doesn't give much instruction on what to do afterwards. I'd like to maintain my level of fitness since I'm getting married two months after the 13.1! But I don't think I can/should sustain 10, 11, or 12 mile runs for the next two months.

What would you recommend?

Putting "healthy" grains on trial to see if there's any merit to the claims against them. Hoping to beat anxiety, binge eating disorder, and more. Follow me here:

wheatontrial.wordpress.com/

www.twitter.com/wheat_on_trial

I *AM* stronger than a bagel.


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ME40ME's Photo ME40ME SparkPoints: (11,178)
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3/30/12 7:21 P

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A banana, stretch, walk, drink a protein shake...it all depends on workout and where I am at. Fruit works in the car...apples, tangelos, etc...easy stufff

One Mile, One Pound at a time...I will get there while I smile!


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MNCYCLIST's Photo MNCYCLIST Posts: 6,242
3/20/12 9:07 A

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Depending on the length and intensity of the workout, I have several post-ride/post-run snacks and drinks, and then I also stretch and massage, especially when training for multi-day cycling events.

"Rather train yourself for godliness; for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come" (1Timothy´┐Ż4:7-8)

"Jesus answered, 'The most important [commandment] is, 'Hear, O Israel: The Lord our God, the Lord is one. And you shall love the Lord your God with all your heart and with all your soul and with all your mind and with all your strength'" (Mark 12:29-30).


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GREATLOOKSSALON's Photo GREATLOOKSSALON Posts: 261
3/13/12 12:57 P

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Being a fitness instructor I don't have much time to recover before tackling another strenuous workout. For long marathons I feel my best recovery is yoga! Cycling also helps loosen the legs. I try to eat more protein to repair muscles.

"Never, never, never quit"
EXERTIGER's Photo EXERTIGER Posts: 965
3/12/12 12:28 P

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I take a long cool down walk, drink water, eat something, ice if needed, and do some flexibility for my ankles.

Yes, you can!


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GEN-KANSAS_CITY's Photo GEN-KANSAS_CITY Posts: 719
2/29/12 10:05 A

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I run long multiple days in a row, no injuries for me either. My running stick gets me through.

--- Gen (5'3)

Ultrarunner


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BLUESPYDER41's Photo BLUESPYDER41 Posts: 188
2/20/12 1:46 P

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Stretch. Chocolate milk or a skim milk/non-fat mocha (if I've not had coffee yet). An ice bath after a really long run (more than13 miles). A nap after a long Saturday run. Drink water. Eat decently.

I run intervals - walk 1 minute, run 1 minute - for training. I'll run intervals during a race - 2 minutes run,1 minute walk. I have happy knees now. And I run really slow for training.

I never was a napper but I'm adoring my naps now. I feel really refreshed after a nap.

TzuZen
AKA Sparky
December 7, 2013 - St. Jude Marathon Weekend - Half Marathon
February 9, 2013 - Mississippi River Half Marathon
December 1, 2012 - St Jude Marathon Weekend - Full Marathon


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POKIEFUZZBUCKET's Photo POKIEFUZZBUCKET SparkPoints: (98,718)
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2/19/12 2:14 A

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Stretch after runs, take a rest/easy day after long runs, and usually I don't run two days in a row - I will cross train or strength train instead. No injuries in 2+ years, so I must be doing something right!


"I urge you to please notice when you are happy, and exclaim or murmur or think at some point, 'If this isn't nice, I don't know what is'."

- Kurt Vonnegut, in
A Man Without A Country


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PRECEDENT2's Photo PRECEDENT2 SparkPoints: (44,393)
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2/3/12 10:36 P

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Drink lots of fluid. I also wear my CEP compression short if I have had a particular hard run.

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LKALYUZHNYY's Photo LKALYUZHNYY Posts: 335
2/2/12 1:27 P

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i defianlty drink as much water as i can and keep moving :)

A workout is a personal triumph over laziness and procrastination.


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-POLEDANCEGIRL-'s Photo -POLEDANCEGIRL- Posts: 13,266
1/17/12 10:52 A

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After a race I will walk around and stretch! That evening i will use my "stick" and roll out my legs. usually the following day I will do some light pole work and lots of stretching.

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FITFORMYKIDS's Photo FITFORMYKIDS SparkPoints: (35,226)
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12/29/11 10:14 A

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walk around and drink water!

Edited by: FITFORMYKIDS at: 12/29/2011 (10:15)
Laura
Boston, EST

"Vitality shows in not only the ability to persist, but in the ability to start over"
F. Scott Fitzgerald





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AMYNYNJ's Photo AMYNYNJ SparkPoints: (55,950)
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12/28/11 6:40 P

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This is a great topic and wonderful book recommendations. Thanks!

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ANTIQUAIRES's Photo ANTIQUAIRES SparkPoints: (2,488)
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11/16/11 3:42 P

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Immediately after the race drink lots of water and if possible, eat something with protein. Then try to keep moving. This weekend I am running a 1/2 marathon and plan on walking home (1 mile) after it's over. emoticon

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DTOWNSEND1966's Photo DTOWNSEND1966 SparkPoints: (30,370)
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11/13/11 8:40 P

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Immediately after the race I walk around the post race area. I did this for 20 minutes after my 10Ks and I did it for nearly an hour after my half marathon. I use this time for pictures with my family and loads of water.

I look most forward to my recovery run the next day. 20 minutes at an easy pace and I mean easy. The first few steps are usually a bit rough but by the end I always feel fantastic! The rest of the week I run for pleasure; if I feel like it I go and if I don't, I stay put. When I go, I really enjoy the run, the view, whatever but I don't work particularly hard.

July 25th 5K 36:12
Sept 18th 10K 66:12
Oct 16th HM 2:32:39
Nov 6th 10K 61:15

Self discipline is not acquired or learned, it is chosen.

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MBSHAZZER's Photo MBSHAZZER Posts: 18,428
11/13/11 8:30 A

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1. Immediately after the race - walk, walk and more walk! Keep moving or those muscles will just tighten up.

2. ICE BATH!! You cannot beat an ice bath for recovery.

3. Keep moving for the next few days after a race, be it walking, easy cycling or swimming.

"Success is not final, failure is not fatal; it is the courage to continue that counts" - Winston Churchill

2012 Running Mileage: 2,065


CHARL1ESMAMA's Photo CHARL1ESMAMA SparkPoints: (6,025)
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11/12/11 1:56 P

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I walk the doggy or I do yoga!

emoticon

A new command I give you: Love one another. As I have loved you, so you must love one another. By this everyone will know that you are my disciples, if you love one another.
-Jesus Christ
(in John 13:34-35)


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XIUXIE's Photo XIUXIE SparkPoints: (19,784)
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11/12/11 12:10 P

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Rest and yoga.

Plenty of things taste as good as being skinny feels. :)


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TIMOTHYNOHE's Photo TIMOTHYNOHE Posts: 4,317
11/10/11 10:12 P

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There is no like button!

Start by doing what is necessary, then do what is possible and suddenly you will be doing the impossible -- St Francis of Assisi

Rock 'n' Roll Dublin Half Marathon, Dublin, Ireland, 8/5/2013
ie.competitor.com/dublin/


TIMOTHYNOHE's Photo TIMOTHYNOHE Posts: 4,317
11/10/11 8:31 P

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There is no like button!

Start by doing what is necessary, then do what is possible and suddenly you will be doing the impossible -- St Francis of Assisi

Rock 'n' Roll Dublin Half Marathon, Dublin, Ireland, 8/5/2013
ie.competitor.com/dublin/


TYKXBOY's Photo TYKXBOY SparkPoints: (41,963)
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11/10/11 6:46 P

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I find active recovery works the best for me. If I sit around and rest, I stay stiff and sore, longer. I make sure I drink plenty of water and walk around and stretch and keep with my running plan - but at a slower recovery pace. It makes sure my blood gets flowing and works out the soreness much quicker. And as a plus, I don't lose a week or more of fitness that I have to spend additional weeks regaining.

"One machine can do the work of fifty ordinary men. No machine can do the work of one extraordinary man." ~ Elbert Hubbard (1856 - 1915)


SEAJESS's Photo SEAJESS SparkPoints: (37,074)
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11/8/11 2:02 P

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Thanks, everyone. I'm running a race next Sunday and this info will be very helpful.

Jess
Seattle WA

Azure Island BLC23
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The Beauty of the Mountain reveals itself only to those who have climbed it.

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SHEL151's Photo SHEL151 Posts: 1,132
11/8/11 10:25 A

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I keep moving after the race, typically walking around the post race area. I rest my legs and cut back on exercise for at least a week. I enjoy plenty of snuggle time and family time to play catch up after the months of training.

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GBOOMER's Photo GBOOMER Posts: 5,383
11/8/11 6:29 A

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Recovery! One of my favorite topics! I look forward to the articles.

Similarly to how I was amazed how much I get to eat if I count calories, and I still will lose .weight, as I have learned about exercise and recovery, I am amazed how much of the strengthening process involves NOT exercising.

To me the main component of recovery is simply not exercising. Sometimes I'll be a couch potato and sometimes I'll do a little walking or stretching, but the main thing is to NOT run or strength train above the planned amounts.

I loved the chapter in "Running for Mortals" that describes the different systems involved in recovery (cardio, skeletal, nerve), and their very different required periods of adaptation. That explained a lot to me about why I would always burn out on exercise as a younger person. I just didn't know what my body needed and would push too much for too long

A man is a success if he gets up in the morning and gets to bed at night, and in between he does what he wants to do.

- Bob Dylan


TIMOTHYNOHE's Photo TIMOTHYNOHE Posts: 4,317
11/7/11 9:22 P

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Seem like the key to my recovery is to keep moving.

I walk and I eat whatever I please.

Actually, I walked around for about 45 minutes,, then I laid down in the sunshine and enjoyed the band. After 30 minutes of that, I got up and I danced with my Daughter.

The next morning I walked to the drug store about a half mile away to get hearing aid batteries.I had almost no pain. Several hours later I walked back up to the corner for a paper. Several hours after that I was hungry so I went to the Saigon Bistro and got me a quart of Pho.



Start by doing what is necessary, then do what is possible and suddenly you will be doing the impossible -- St Francis of Assisi

Rock 'n' Roll Dublin Half Marathon, Dublin, Ireland, 8/5/2013
ie.competitor.com/dublin/


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11/7/11 8:05 P

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Yoga and cross train. I really like swimming the day after a race and a long yoga session the next day. I guess I prefer active recovery to help keep the blood flowing to the legs


"The future ain't what it used to be"
Yogi Berra
Life is full of obstacle illusions.
-- Grant Frazier



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CINDYTW Posts: 5,783
11/7/11 6:01 P

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I take a protein shake with raw honey and flax oil right after, then make sure I move a little and stretch throughout the day so I don't get stiff. I also take epsom salt baths, and take a couple rest days if it was especially hard. When I am really sore I like water aerobics or swimming they help the stiffness and are very gentle movement.

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KASHMIR's Photo KASHMIR SparkPoints: (142,755)
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11/7/11 5:55 P

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Eat well, try to sleep more (or at least get more rest), and reduce all exercise for at least one week, more if the race was of high distance.

~Robin~ Vancouver, WA - SPSW 180
BLC 24-Silver Spies
***************
2013 race schedule
4/19-4/20 Ragnar Relay So. Cal
6/16 Vancouver USA Marathon 6:16:45
8/3 Race for the Homeless 10k 1:14:02
9/8 Pints to Pasta 10k 1:09:47
9/28 Best Dam Run 10k
10/6 Portland Marathon 6:09:32
10/7-10/31 Dia de las Muertos virtual marathon
10/12 Great Bacon Run 10k
11/9 Chicks Fat Ass Relay
12/7 Christmas Story 10k (virtual)


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SCHOOLNURSE86's Photo SCHOOLNURSE86 Posts: 870
11/7/11 4:16 P

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I really like the "one recovery day for each mile raced" guideline, it seems to be pretty accurate...at least for me!

I do gentle yoga and keep moving to avoid stiffness, and gradually return to my running schedule.

Edited by: SCHOOLNURSE86 at: 11/10/2011 (09:33)
Mary


"I just felt like running." Forrest Gump
ETTEZEUS's Photo ETTEZEUS Posts: 22,169
11/7/11 3:50 P

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I read books that you recommend :)

(I'm reading Athlete's Guide to Recovery by Sage Rountree...I'm only on Chapter 5 but WOW! Great book!!)

Suezette
Sunny Florida

Life IS Good!!




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FREEDOMSTAR's Photo FREEDOMSTAR Posts: 13,836
11/7/11 3:42 P

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I focus my energy on cross training, nutrition, and sleep. Reduce my running , and distance.
John

C0-Team leader of Change is Good and Half Marathon Team, Support panel of The Best Life Diet


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SP_COACH_NANCY SparkPoints: (158,833)
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11/7/11 3:25 P

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Hey Runners,

I am in the midst of writing a three part blog series on the importance of recovery and was curious as to what you find is the best recovery measure you take to help improve as a runner. I can't guarantee I will use all comments, but I will do my best!

THANKS so much for your help!
Nancy

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