PDR and Recovery Tips

Helloooooooo!!! How is it going? I hope that your weekend was fantastic 🙂 mine has felt ridiculously short. Hate it when that happens!

I pushed my long run back a day because it was snowing (finally) yesterday, and yeah, I just don’t see that happening. Today was cold and sunny for the most part, which made for great running weather! Except for the snow falling from the trees on my face. I could have done without that. It was gorgeous though!

I met up with my usual long run buddies, but I felt like crap. Or they are both super fast. Or a combo of both. I couldn’t keep up their light-speed pace today, and I wasn’t feeling great, so I just settled into a pace I knew I could maintain and took a good amount of scheduled walking breaks.

I accomplished a new distance record and somehow got to 8 whole miles!! Even though I was slower than I wanted, I did it.

I’ve been doing a lot of reading up on different recovery techniques since I want to make sure that I am doing all that I can to keep my legs fresh and I thought that I would give you an update on how they are working!

  • Stretching, foam rolling, tennis ball massages, etc. This has been great, and I can always tell when I am neglecting it. Like today, I KNEW I should have stretched more yesterday after my 3 miles and 30 minutes on the bike. I usually do the following sequence: Simple hamstring stretch, downward facing dog, upward facing dog, pigeon pose (both with my torso up and lying on my front leg), IT band rolling with the foam roller, glute rolling or tennis ball massage, tennis ball massage on my calfs, then calf and quad stretches (standing). I feel amazing afterwards!
  • Icy Hot and Tiger Balm I don’t use these every day, but sometimes it just feels so amazing. I definitely do NOT use them with my Zensah compression sleeves, which leads me to..
  • Zensah Compression Sleeves These. Are. Amazing. While they claimed on twitter to not be magic, I don’t believe them.
    I picked these up at 50% off at Salt Lake Running Co. before my 10K. I slept in them that night, and I was SHOCKED when I woke up. I didn’t realize that I literally used to limp out of bed every morning because of the pain I would feel in my shin and calfs. Until I didn’t feel the pain and there was no reason to limp. I’ve been sleeping in them almost every night when I run, and I can feel such a huge difference. They are magical, but not a miracle. I still need to stretch and massage, but they have made such a huge difference, I don’t know if I could have made it this far without them.
  • Icing/Ice Baths Especially since it’s cold outside, it’s been a huge effort to continue icing, even though I instantly feel better when I do. I have been reading so many good things about ice baths, I decided to take the plunge today. Mainly because I have a plethora of ice outside my door. Thank you snow! I added 5 BIG bowls of snow to cold water and sat on down. Wow. It was intense, but it got easier quickly, and I managed to stick out the 15 minutes. I still feel cold, but I am hoping it will be worth it. I will be sure to update you on the results. If I can feel like I can walk without dying tomorrow, I will count it as a success.
  • Nutrition It’s really important to make sure to fuel well after your run. We have gotten into the habit of hitting up a coffee shop after our run, and on most days I get a latte or something, mainly for the protein content. Then I eat. I know that this is an aspect I need to work on, but it’s kind of trial and error.

Do you have any recovery techniques? What is your favorite way to recover? Tell me about a fitness goal you recently accomplished 🙂 

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13 thoughts on “PDR and Recovery Tips

  1. I love my Zensahs and agree that they are pretty magical! I do all the things you mention, but stretching is the most important for me. I hurt if I skip my stretches.*

  2. I had a tough hill run on Friday that left my right calf feeling like I may never run again…ouch! I pulled out my tennis ball and went to work, trying not to cry. Once the GIANT knot was gone, I took a hot bath….good as new the next day! Usually pain like that would halt my training at least for the rest of the week…yay for tennis ball massage!

  3. Woohoo! Great job on the 8 MILES!!!! The first time I made it to that distance I was super stoked and went home and had like 17 helpings of dinner. Of course, I was a teenager and normally had about 15 helpings of dinner every night anyway… where have those days gone?! Haha. Seriously though, that is awesome… it doesn’t even matter the speed… your long run is all about just getting the miles in, so YEA!!!

    You covered all my favorite rehab… stretching, foam rolling, icing… I’m not great at doing it often, but when I need it, it really makes a difference!

  4. Pingback: Ice Bath Update | reads recipes runs

  5. Pingback: So You Ran a Half Marathon… | reads recipes runs

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