..and recovery is easier than we think

A few weeks into training for last year's Portland Marathon (to-date my personal best), I realized that everything I'd been hearing and reading was right: what I did to recover from my runs was just as important as the runs themselves. My muscles, my joints, even my outlook on life and my masochistic pursuits of running long distances, are all much improved if I stick to a little recovery ritual after long runs. These might be even more important than any pre-run stretch, as overstretching when the muscles aren't warmed up is a cause of injury for many. These steps will sound painful, but no more painful than the runs themselves. You will thank me the day after.

(1) STRETCH. Duh. I get back from a long run and all I want to do is maybe shake my muscles out for a minute or two, but that's it. A shower and some food and a nap sound a lot more pressing. Especially that food part. Mmmmm. Food. But...going through a host of yoga stretches first and then rolling every square inch of your legs on a foam roller (which is only painful because YOU NEED IT), does wonders to break up lactic acid and start the process of flushing toxins (including all those GUs and gels and sports drinks you've been ingesting). At least 10-15 minutes right after your run while your muscles are still warm. Trust me. Then...

(2) SWIM. I plan my runs so that I start and end at my gym where I not only have access to things like foam rollers, yoga mats, and a scale, but a big cold pool as well. A few laps and I not only feel refreshed, but I've done that second round of stretching to break all the bad stuff up. I feel like a million bucks afterward. Doesn't matter the stroke you use and water-jogging feels good, too, if you want to try that. Then...

(3) ICE BATH. This is the last thing you want to hear, but try this and thank me. I go straight home and run cold water in the bath until it's half way full, enough to cover my legs completely. I dump a bag of ice in. Just one bag. No need to go crazy. I put on a warm coat and a wool cap and I sit in that bath for about fifteen minutes popping fruit like candy and sipping hot green tea with honey (anti-oxidants + glucose, yum). It only hurts for a little bit and once you're done, you'll take a shower and feel even better than after your swim.

Do all this, eat and sleep like you mean it, and make sure you're taking vitamin and mineral supplements regularly and your body will be ready to attack the next week of runs. I promise.