The Extra Mile! The Long Run Recovery Plan
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RunPod
This episode is titled:
The Extra Mile! The Long Run Recovery Plan
Notable Quotes
"Recovery should not be an afterthought. It is all part of your training."
"The magic happens when you rest."
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Get More InsightsEpisode Summary
In this episode of RunPod, host Jenny Faulkner discusses essential recovery strategies following a long run. She emphasizes that proper recovery is crucial for rebuilding strength and improving future performance.
The first step she highlights is to keep moving gently after completing a long run, recommending a five to ten-minute walk to flush out lactic acid and lower the heart rate. Jenny shares her personal routine of walking and doing gentle stretches, noting the positive difference it makes.
Jenny stresses the importance of refueling within 30 minutes post-run, suggesting a balance of carbohydrates and protein, such as a banana with peanut butter or a protein smoothie, to kickstart muscle repair. Hydration is equally critical; she advises consuming water or a recovery drink to replenish lost fluids and electrolytes.
Once home, it's time to stretch and roll out any tight muscles using a foam roller, with particular focus on areas like calves and quads to reduce stiffness and soreness. Jenny emphasizes the necessity of rest and quality sleep, highlighting that substantial recovery takes place during sleep.
Lastly, she encourages listeners to track their runs and how they felt during them to maintain motivation and mindfulness about their training. Recovery is framed as a vital part of the training process, ensuring runners respect their body’s needs for stronger, more enjoyable future runs.
The first step she highlights is to keep moving gently after completing a long run, recommending a five to ten-minute walk to flush out lactic acid and lower the heart rate. Jenny shares her personal routine of walking and doing gentle stretches, noting the positive difference it makes.
Jenny stresses the importance of refueling within 30 minutes post-run, suggesting a balance of carbohydrates and protein, such as a banana with peanut butter or a protein smoothie, to kickstart muscle repair. Hydration is equally critical; she advises consuming water or a recovery drink to replenish lost fluids and electrolytes.
Once home, it's time to stretch and roll out any tight muscles using a foam roller, with particular focus on areas like calves and quads to reduce stiffness and soreness. Jenny emphasizes the necessity of rest and quality sleep, highlighting that substantial recovery takes place during sleep.
Lastly, she encourages listeners to track their runs and how they felt during them to maintain motivation and mindfulness about their training. Recovery is framed as a vital part of the training process, ensuring runners respect their body’s needs for stronger, more enjoyable future runs.
Key Takeaways
- Keep moving gently for 5-10 minutes post-run to aid recovery.
- Refuel within 30 minutes with a mix of carbs and protein.
- Stay hydrated with water or recovery drinks after a long run.
- Stretch and use a foam roller to alleviate tight muscles.
- Prioritize rest and quality sleep for optimal recovery.
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