After Saturday’s rough half marathon, I’ve spent this week focusing on recovering. That can mean different things for everyone but for me, based on the plan and directions Gia provided for me, it revolves around a few key areas:
- Protein
- Rest
- Selective workouts
- Yoga
Protein is very important for muscle recovery by helping rebuild muscle fibers. Runners put their body through a great deal of impact every time their foot strikes the asphalt. Therefore, it is important to increase your protein intake the week before a race and after a race. Below are a few of my favorite ways to sneak protein into my day.
- 1/2 to 1 serving of protein powder mixed into my morning oatmeal
- handful of almonds with my morning or afternoon fruit
- add an extra protein into my salads (edamame, hard boiled egg, shrimp, chicken, nuts, cheese, quinoa)
- top my veggie burger with an egg
- eggs for dinner
- chocolate milk after my morning or evening workout
Yes mom, I'll pour it in a glass next time.
Rest was the last thing on my mind last week. It was a very busy work week and blogging week due to multiple events. Therefore, I didn’t get to bed until 11 most nights last week, meaning that my body was only resting for six hours. This week I’ve made a concerted effort to be laying in bed by 9pm. This allows me an hour to read The Hunger Games and still get 7.5 hours sleep. In addition, I’ve cut out alcohol this week which seems to be helping me sleep more soundly.
- Tara Stiles Yoga for Runners
- Yoga for Runners with Esther Eckhart
- Yoga to Open the Hips with Tara Stiles
It’s also important to realize that regardless of how successful your race is, you’re still pushing your body. Even though Saturday’s race wasn’t the PR I’d hoped for, my legs and body felt the affects due to the hills, distance, and stress. It’s amazing how much better I feel after four days of focusing on these few things. Oh and don’t worry, for those of you who have been asking, I will address Saturday’s “bonk” in tomorrow’s Friday Face Time.
These are some good tips. I haven’t heard of increasing protein prior to a race, but I always make sure to eat more protein after a race, or protein smoothies after a run. I don’t think I get enough protein in general, so the extra protein from the smoothies has really helped, especially with recovery.
All great suggestions- yoga + mat pilates, rest, and carbs + protein are my recovery go-to’s!
Yoga, massage, protein and fluid increase are all my post race recovery tricks. Great suggestions!
Agree with yoga/massage/protein, and I’d also add to KEEP MOVING after a race. So many people just stop after a long run, but you should keep moving in different ways than your usual running stride so that your legs don’t stay locked in that “marathoners’ gait.” I usually do a little victory dance at the finish line or Zumba back in my room 🙂
Let me know if you want to do a yoga class post-half on Saturday! Might help you as much as beer 🙂
I have walked/ran halfs before and felt almost all the pain and fatigue I feel after a real attempt at a PR. Heck, my full was a complete bust and my legs felt like rubber for days afterwards.
That said, great tips on recovery! I love some yoga and easy cardio after a race. Also, a massage doesn’t hurt…just saying.
Amanda: I can’t agree more! I think it’s because you engage different muscles?
All great tips and you deserve the rest and recovery! I am always so jealous of all the great classes and events that you have in NYC!
These are some great tips. I usually don’t rest near enough after races because I’m usually so pumped up to keep training! The foam roller is usually my best friend for all those tiggghhhttttt muscles!
Good tips. I ran the NYC half last weekend and my legs feel like lead….because I have a hard time resting too…7 miler thursday, 4 last night and 10 miler this AM…my legs hate me…YOGA time tommorrow!