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How Moms Can Recover from a Long Run
How Moms Can Recover from a Long Run
Whether you’re training for a marathon or you’re just a lifelong runner, you’ve got a few long treks on the calendar ahead. In the past, you could recover at your leisure afterward — but now, times have changed. You’re a mom, and you simply don’t have the time to lay on the sofa until the pain starts to dissipate.
So, you need to know how to recover from a long run and get back on your feet for the sake of the household that you helm. Here are five of the best tips for reducing pain, enhancing mobility and returning to the norm ASAP.
1. Sleep Well Beforehand
One way to boost your chances of having energy post-run is to get ample sleep the night before you hit the road. While you rest, your body replenishes its supply of glycogen, which it can later break down as a quick source of energy. So, mid-run, it can tap into these stores to help power you through. And, after you finish, you’re likely to feel a bit more alive if you didn’t go into your miles feeling sluggish already.
If you don’t get enough rest, then, you get that zombie-like feeling post-run — you’d probably have it even if you didn’t go on a long run. So, make sure you’re getting seven to nine hours of sleep the night before to aid in recovery. Learn ways to help you doze off if you find it difficult to go to bed early.
2. Focus on Distance Over Speed
Here’s another pre-recovery method to make life easier post-run. Remember that your long runs are meant to build endurance as you spend more and more time using your muscles. You shouldn’t be chasing your PR — you can work on speed during tempo and interval runs.
If you consider your long runs to be more of a leisurely, distance-focused effort, it will help you afterward. You won’t be completely devoid of energy. We’re not saying you won’t be tired, but it will be much more bearable if you keep a reasonable pace throughout.
3. Energize With Food
Experts say that hydration and nutrition should be the top priorities post-marathon — the same goes for your long runs. You may be running close to 26.2 miles, after all, so why wouldn’t you need energizing food and beverages?
You should have some sort of sports or protein drink within 30 minutes of finishing your run. Protein smoothies, chocolate milk, Gatorade — all of these will provide instant hydration and energy after you’ve finished your loop. Now’s the time to get some sugar into your system, if you want it.
Later on, try to avoid the temptation of an indulgent meal. Instead, load up on lean protein and complex carbohydrates, as well as some fruits and veggies, which refill your body’s vitamin stores. You might also want to skip any post-run celebratory libations. Alcohol is dehydrating, and, even if you’ve been drinking lots of water, your body doesn’t need anything that would deprive it of the nourishment it needs.
4. Get the Right Gear
Interestingly enough, what you wear on your run can help you to recover, too. You’ve probably invested in high-quality, supportive running shoes — they’re imperative to your marathon training, after all. For longer runs especially, it’s important that your shoes provide a bit more support. You’ll feel it afterward if they don’t, so invest now and stay on your feet after your next long run.
You might want to pick up some compression running gear, too. Preliminary studies have found that compression garments, such as sleeves, can reduce recovery times. If you’re desperate to run and continue on with your day, then it could be worth trying yourself.
5. Keep It Moving
An object in motion stays in motion. If you want to recover from a long run without skipping a beat, then keep moving after you finish.
We’re not suggesting you spend all day partaking in high-intensity cardio, of course. After you finish running, you will want to stretch and perhaps partake in some inversions to get blood flowing back into your legs. Try to avoid sitting down until the day’s must-dos are done. As an added bonus, remaining active post-run can help your body to gently recover. The day after your run won’t be as painful anymore, either.
Recover and Return to Momming
Most moms don’t have the time to call it a day after a long run. Luckily, these five tips will help you to feel your best, even after that runner’s high wears off. So, stretch, eat well, dress right and rest up the night before. When you do all of these things in tandem, you’ll have a better run — and a better day after the long trek is over.