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The Five R’s Of Post Run Recovery (Giveaway)

Everyone has their formula for post run recovery, and mine is a matter of R’s! Check out my solution, enter a fabulous giveaway, and link up for Running Coaches Corner!

Have you entered my massive NOW Foods Giveaway yet? 

Everyone knows that you can listen to audiobooks, type on a computer, and use a calculator; the new “R’s” of our lives are Running Recovery and its components! And just what are they?

The Five R’s of Post Run Recovery

The Five R'sof Post Run Recovery. Make sure that you are taking care of your body after a long run or workout! http://suzlyfe.com/five-rs-post-run-recovery-running-coaches-corner-15

1) Rehydrate

Hydration Pee Test Color Chart. Find out about your hydration levels and prevent dehydration! Suzlyfe.com

As soon as you are done with your run, start your rehydration process. Hydration needs have been discussed quite a bit on the blog, and so I hope you have a plan in place by now! Regardless, reach for water at a cool, but not freezing, temperature. This will make it more palatable and easy to take in. But don’t chug it all at one! Sips, people, sips. But make sure that you get through a bottle in the first 30 minutes.

2) Refuel

D4 Irish Pub in Streeterville Chicago as one of the best brunches in the city! Suzlyfe.com @suzlyfe

Within the first 30 minutes of finishing your run, make sure to take in post run nutrition. Aim for 3:1 or 4:1 protein:carbohydrate ratio, and remember that you don’t need to get more than 20-30 g of protein in at a time! But getting that protein in immediately following your run is critical for muscle protein synthesis as well as taking advantage of your metabolic window. see the end of this post for a giveaway to help you out with your refueling!

3) Refresh

What are your gym bag essentials that you rely on to refresh right after a long run or workout? Join in for Running Coaches Corner Link Up! @suzlyfe http://suzlyfe.com/post-run-workout-gym-bag-essentials-running-coaches-corner-12/

Ok, off to the shower with you! Do everyone else a favor, if not yourself, and get the rid of the stank, the salt, the sweat, and the dirt that you have accumulated during your run. Don’t have time for or access to a shower? Make sure that you have all the components of my gym bag must haves, and you will be just fine!

4) Relax

Lazy legs up the wall pose on the couch after a long run. Suzlyfe

Ok, legs up the wall pose time! There is a reason that this simple pose is a favorite of runners all over! It helps redistribute blood and decrease the likelihood of pooling of fluids in your lower extremities. Also, your muscles have just worked hella hard–give them a break!

5) Release

How to do three legged down dog Tri Pada Adho Mukha Svanasana Suzlyfe.com

There is varying evidence out about the efficacy and best practices of stretching, but I personally have had the best luck with a brief static stretch session immediately following a long run and then waiting a few hours before a leading myself through a yoga session (like my Sun A and Sun B series). Thus why I am ending with release (including stretching and foam rolling, of self myofascial release). But remember, every body is different!

Want more tips for recovery? Check out my post on Optimal Muscle Recovery!

Nail your post run recovery with these tips + @bobsredmill #summerstrong #ad #sweatpink #runchat Click To Tweet

Refuel with Bob’s Red Mill Nutritional Booster Protein Powder with Probiotics

Thank you to my partnership with Sweat Pink for the chance to try Bob’s Red Mill Protein Powder! All opinions are my own.

I have a confession to make. I have started drinking smoothies! I KNOW WHO AM I I DON’T EVEN KNOW. Not super consistently, but now that we live in a different neighborhood and my schedule has changed, I find myself reaching for a cold drink that will also take care of my body after I’ve gotten my run in. Luckily, a few weeks ago, I received a package from Bob’s Red Mill with their new protein powders to help me do just that! 

Bob's Red Mill Protein Powders come with a Nutritional boost of superfoods and probiotics! 4 great flavors that are gluten free and vegan! Get the review at suzlyfe.com

Lightly sweetened without added sugar, using monk fruit extract, the Vanilla, Chocolate and Chia protein powders are boosted with pea protein and chia seed, while the Protein and Fiber blend is unflavored and has an extra boost of fiber. And all flavors come with a Probiotic Boost for gut health (which you know I am all about, lol). Bob’s Red Mill Protein Powders are also gluten free and vegan and will have you covered for your post workout protein intake that I mentioned above with 20 g of protein per serving!

I am loving my green smoothies with Bob's Red Mill Chocolate Protein Powder! The perfect way to refuel after a workout. Get the review at Suzlyfe.com #ad #sweatpink

Want to win a 16 oz bag of Bob’s Red Mill Protein Powder for yourself so that you can take care of your body after a run or workout? OF COURSE YOU DO. So enter to win the flavor of your choice via the Rafflecopter below! US only. Giveaway closes June 15 Midnight. Get a coupon for Bob’s Red Mill to get started.

a Rafflecopter giveaway

And now it is time for Running Coaches Corner with Rachel, Lora, Debbie, and myself! Also linking up with Wild Workout Wednesday with Annmarie from The Fit Foodie Mama, Jen from Pretty Little Grub, Michelle at Fruition Fitness and Nicole from Fitful Focus. Link-up with PattyErika, and Marcia for Tuesdays on the Run!

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157 Comments

  • Reply Carla

    OK 🙂 I know I say this frequently but it really does seem entirely the same as I train to walk a full marathon. I’m really really bad at that last one – – and I better learn to get better!!

    June 8, 2016 at 5:04 am
    • Reply suzlyfe

      It definitely is the same! You better take care of yourself, lady!

      June 9, 2016 at 3:30 pm
  • Reply Megan @ Skinny Fitalicious

    I just got these and super excited to try them out. Which flavor did you like?

    June 8, 2016 at 6:03 am
    • Reply suzlyfe

      I started with the chocolate. I hope the chai is good!

      June 9, 2016 at 3:30 pm
  • Reply Pam

    I always stretch and roll after my runs and that seems to help me the most. Smoothies are generally not my thing, but after very long runs during marathon training I make them. It is the first thing I can get into my body quickly for recovery and….confession time, there sometimes is ice cream in those smoothies!

    June 8, 2016 at 6:05 am
    • Reply suzlyfe

      Um why do you think I don’t usually have smoothies BECAUSE I JUST GO FOR ICE CREAM lol

      June 9, 2016 at 3:29 pm
    • Reply nicole

      I LOVE foam rolling but I don’t always take the time to do it!

      June 9, 2016 at 5:55 pm
  • Reply Wendy@Taking the Long Way Home

    Pretty sure that refueling is the best part of running! :p

    June 8, 2016 at 6:08 am
  • Reply Michelle @thedogtribe

    I love the simplicity of these steps- quick and easy to remember. Self care is so important especially for runners!

    https://thedogtribe.com/2016/06/08/garden-wedding/

    June 8, 2016 at 6:21 am
  • Reply Deborah @ Confessions of a mother runner

    I have really come to appreciate and realize the importance of rest recently. Good tips! Thanks for the linkup

    June 8, 2016 at 6:55 am
    • Reply suzlyfe

      Rest is definitely an oft underutilized training component

      June 9, 2016 at 3:28 pm
  • Reply Annmarie

    Yaaaas. Love this. I am all about recovery!

    June 8, 2016 at 6:57 am
  • Reply Sara @ Oats & Rows

    I’ve been dying to try these powders! Perfect timing for the giveaway 😉

    June 8, 2016 at 7:09 am
  • Reply Rebecca @ Strength and Sunshine

    Mmm yea! Hydrate (easy for me I LOVE drinking!), stretch ALWAYS (another love), and yea, eat some food! Recovery is pretty fun 😉

    June 8, 2016 at 7:09 am
    • Reply suzlyfe

      I agree with you there!

      June 9, 2016 at 3:27 pm
  • Reply Emily @ My Healthyish Life

    I must admit, I’m pretty damn good at #4 🙂

    June 8, 2016 at 7:19 am
  • Reply Michelle

    Love those simple tips! And I am loving Bob’s Red Mill too!!

    June 8, 2016 at 7:26 am
  • Reply Laura @ This Runner's Recipes

    I love these Bob’s Red Mill protein powders! I haven’t tried them in a smoothie yet but they are so tasty in oats and protein pancakes.

    June 8, 2016 at 7:46 am
    • Reply suzlyfe

      Bob is a good man, is he not?

      June 9, 2016 at 3:26 pm
  • Reply Ellie

    Wow I had no idea Bob’s Red Mill did protein! I love all their flours and grains. One thing I love to do a few days after a race to recover is an easy bike ride. I found that instead of doing double runs, a second workout on the bike was much better 🙂 I hope I win this!

    June 8, 2016 at 7:49 am
    • Reply suzlyfe

      Isn’t it exciting? Good luck!

      June 9, 2016 at 3:23 pm
  • Reply Brittney

    I love protein powders because they are so convenient! The biggest thing for recovery for me is foam rolling. If I don’t do it every night, I noticed significant aches and pains, and no one wants those!

    June 8, 2016 at 8:06 am
  • Reply Nikki Fahey

    yoga is my go to!

    June 8, 2016 at 8:11 am
  • Reply Rae

    Um, excuse me, CHIA PROTEIN POWDER? What is this black magic?! My most important thing after a run is stretching. I always take a few minutes for static stretches.

    June 8, 2016 at 8:16 am
    • Reply suzlyfe

      I’m pretty excited about. And don’t forget your sushi, beer, and ice cream 😀

      June 9, 2016 at 3:15 pm
  • Reply Tessa

    Getting sleep and actually letting your body rest on rest days is important. Sometimes it’s too hard to do nothing on your rest days!

    June 8, 2016 at 8:19 am
    • Reply suzlyfe

      I hear you! I’m taking my rest day today!

      June 9, 2016 at 3:15 pm
  • Reply Jen @ Pretty Little Grub

    I just got some of those protein powders at the San Diego expo, I’m looking forward to giving them a try.

    June 8, 2016 at 8:20 am
  • Reply Alyssa

    Interesting to see how the different colors of your pee can hint at if your dehydrated or not. I never knew that! So important to refuel after a workout too. And these new protein powders look so good! Love that they have probiotics in them.

    June 8, 2016 at 8:27 am
    • Reply suzlyfe

      Who knew that you needed to be staring at your pee everytime you go lol

      June 9, 2016 at 3:14 pm
  • Reply Suzy

    I’ve heard good things about Bob’s but we don’t have it up here. I’ve looked everywhere. So sad! I may just have to take a little trip across the border and pick some up (and then I may just have to stop at El Nopal on my way back ;)).

    June 8, 2016 at 8:33 am
    • Reply suzlyfe

      😀 I’m gonna help you out with that

      June 9, 2016 at 3:13 pm
  • Reply Kat

    I am ALL about #2 post-workout. I’m really, really good at that one 😉

    June 8, 2016 at 8:34 am
    • Reply suzlyfe

      Practice makes perfect, right?

      June 9, 2016 at 3:13 pm
  • Reply Julie @ Running in a Skirt

    I’m excited to try the new protein! Bob’s Red Mill is such a good brand. Getting water and a little food is key for me if I run 5 or more miles.

    June 8, 2016 at 8:39 am
    • Reply suzlyfe

      I love BRM–they are great!

      June 9, 2016 at 3:12 pm
  • Reply glenneth

    great tips! i have got to find bob’s red mill and try some protein pancakes!

    June 8, 2016 at 8:50 am
    • Reply suzlyfe

      I could go for some right now!

      June 9, 2016 at 3:12 pm
  • Reply Justin Faber

    I try to consume some kind of protein and also coconut water. Now that it’s warming up in so cal I will take a garden hose shower too

    June 8, 2016 at 9:26 am
    • Reply suzlyfe

      That sounds pretty fun!

      June 9, 2016 at 3:12 pm
  • Reply Jillian

    One of the best things I can do for recovery is going to my PT for Graston! She uses metal tools to scrape along my muscles and it does wonders!

    June 8, 2016 at 9:41 am
    • Reply suzlyfe

      OOOOOOF graston HURTS

      June 9, 2016 at 3:12 pm
  • Reply Erin @ Erin's Inside Job

    GIVEAWAYS GALORE! I was most excited for that chai one when they first came out, but it’s actually my least favorite haha.

    June 8, 2016 at 9:42 am
  • Reply judith

    a good foam roll

    June 8, 2016 at 9:47 am
  • Reply Nicole @ Fitful Focus

    Refuel – my favorite step – of any day haha.

    June 8, 2016 at 9:54 am
  • Reply Linda @ Veganosity

    I started drinking protein shakes after my runs and workouts now that I’m in full on marathon training. I’m not taking any chances on not making it to the finish line. Oh yeah, the rollers are not fun. Just sayin. 😉

    June 8, 2016 at 9:58 am
    • Reply suzlyfe

      You know that I love them, lol

      June 9, 2016 at 3:10 pm
  • Reply Darlene

    eating LOL

    June 8, 2016 at 10:05 am
  • Reply Kathryn @ Dancing to Running

    I love the refueling part. So many great foods out there to enjoy!

    June 8, 2016 at 10:12 am
  • Reply Ange // Cowgirl Runs

    Yes to ALL those tips!!
    I’m totally guilty of refueling BEFORE I shower, but once I smell myself, I’ll peel my lazy arse off the couch and hop to it 🙂

    June 8, 2016 at 10:16 am
    • Reply suzlyfe

      hahahaha I can’t wait too long. Or else I wait forever. I also get really cold!

      June 9, 2016 at 3:09 pm
  • Reply Liz @ The Clean Eating Couple

    Rehydrating and refueling is so important! Love adding in Bob’s Red Mill for extra protein 🙂

    June 8, 2016 at 10:17 am
  • Reply Lindsey @livinglovingrunner

    Rest, relax, refuel, refresh, revive 🙂

    June 8, 2016 at 10:19 am
  • Reply Amanda C.

    Nuun, compression socks, foot & calf rolling, and allthefood 🙂 I’ve been seeing their protein around the blogs and am curious to try it!

    June 8, 2016 at 10:22 am
    • Reply suzlyfe

      alllll the food. I hope you get to!

      June 9, 2016 at 3:08 pm
  • Reply Kate Frydryk

    Foam rolling is my #1 recovery method!! Also, I just tried the Bob’s Red Mill Protein Booster at my race expo last weekend – seriously delicious!

    June 8, 2016 at 10:33 am
  • Reply Erica @ Erica Finds

    Great tips! Hydration is my most important recovery tip (and a shower ;))

    June 8, 2016 at 10:38 am
  • Reply Mar @ Mar on the Run

    love it! and all so very true.

    June 8, 2016 at 11:03 am
  • Reply Tricia @ A Couple of Dashes

    Thanks for sharing! I’m bookmarking those post run stretch routines to use later. I always make sure to stretch but think I could benefit from adding in some new poses!

    June 8, 2016 at 11:57 am
    • Reply suzlyfe

      I looooove me a good stretch. I don’t care what the evidence says!

      June 9, 2016 at 3:07 pm
  • Reply tara pittman

    Drinking plenty of water is good.

    June 8, 2016 at 11:58 am
  • Reply Sarah

    haha funny how “chai” and “chia” are spelled so similarly! These sound tasty. I’ve always been a big fan of smoothies!

    June 8, 2016 at 12:25 pm
    • Reply suzlyfe

      I bet you make some pretty awesome flavor combos

      June 9, 2016 at 3:06 pm
  • Reply Rachel

    I love your legs up the couch pose! Namaste.

    June 8, 2016 at 12:40 pm
  • Reply Heather @ Polyglot Jot

    The best part is refueling 😀 Those protein powders look good!

    June 8, 2016 at 12:49 pm
  • Reply Lauren

    Stretching is important to refueling.

    June 8, 2016 at 12:55 pm
  • Reply Janelle @ Run With No Regrets

    I would say that resting is my favorite part of recovery lol…when I run long, I look forward to nap time! These are great tips. I haven’t tried Bob’s Red Mill products but they look really good! I love a good smoothie!

    June 8, 2016 at 12:55 pm
    • Reply suzlyfe

      Haha! I loooove me a good nap after a long run!

      June 9, 2016 at 3:04 pm
  • Reply Sarah- A Whisk and Two Wands

    My favorite part is definitely my recovery smoothies and smoothie bowls! I’ve been wondering about these Bob’s Red Mill proteins, can’t wait to try them.

    June 8, 2016 at 12:58 pm
    • Reply suzlyfe

      Your smoothies are so masterful. I bet you make a great smoothie regardless!

      June 9, 2016 at 3:06 pm
  • Reply Kimberly Hatting

    refueling is my downer…NO appetite for anything after a long run or race. I think I’m drinking plenty of water (immediately after and for the next several days), but I always seem to get the “bloated kankles” (not just kankles, but ugly, puffy ones LOL). These little beauties usually show up 3-4 days later (when I think I’m fully recovered). I’m probably the only one noticing them, but YUCK. I need to remember to do the legs-up-the-wall thing (my bad) in addition to my compression socks/sleeves.

    June 8, 2016 at 1:20 pm
    • Reply suzlyfe

      That’s really interesting! You definitely need to legs up the wall and see if that helps!

      June 9, 2016 at 3:05 pm
  • Reply cyndi br

    Important recovery is direct heat

    June 8, 2016 at 2:06 pm
  • Reply Becky

    Drinking water!

    June 8, 2016 at 2:36 pm
  • Reply Lisa @ Running Out Of Wine

    Great reminders! I prefer doing yoga later in the day or even the next day after a hard run. I might stretch a little after if something feels tight, but generally i don’t feel like it helps too much. But yoga feels great and loosens everything up slowly and safely!

    June 8, 2016 at 4:44 pm
    • Reply suzlyfe

      I totally agree. Yoga feels sooooo good after a hard run.

      June 9, 2016 at 3:03 pm
  • Reply Maryann D.

    An important part of a recovery routine would be to rehydrate and stretch and rest.

    June 8, 2016 at 5:26 pm
  • Reply DJ

    Iced green tea is a must for me.

    June 8, 2016 at 6:41 pm
  • Reply lacey@fairytalesandfitness

    I am so bad at refueling right after a run. I tend not to be super hungry. And I have trouble drinking cold water. I always feel like I drink more when it is room temp. I am always trying out different protein powder in my vitamix. Will have to look for this next time I’m at the store. Is this just at a Whole Foods?

    June 8, 2016 at 6:53 pm
    • Reply suzlyfe

      I would imagine that it is available at all places that sell Bob’s Red Mill!

      June 9, 2016 at 3:03 pm
  • Reply steph

    I was skeptical, but have become a fan of compression socks for recovery

    June 8, 2016 at 6:57 pm
  • Reply Caroline

    Lots of water and compression gear too

    June 8, 2016 at 7:30 pm
  • Reply Jenn

    These are great tips! I need to work on rehydrating after my workouts. I slack off on that quite a bit.

    June 8, 2016 at 8:38 pm
    • Reply suzlyfe

      Definitely need to be vigilant about that!

      June 9, 2016 at 3:02 pm
  • Reply paige c

    I make sure to refuel well after workouts! I do my workouts right before dinner during the week so I get in a good meal after! And I hydrate all day long!

    June 8, 2016 at 8:46 pm
  • Reply liz l

    Chocolate milk and a nap. lol

    June 8, 2016 at 9:02 pm
  • Reply neil@neilshealthymeals.com

    Great tips for after a run! And refresh, yeah there is NO WAY I could consider going near another human being without having showered after my morning runs! Rehydration reminded me of my hiking last weekend. I didn’t take enough fluids and due to the hot weather felt sick. Fortunately I had a mountain river to drink from at the end. But for me, that is an essential “R” and applies for all activities than involve exertion!

    June 8, 2016 at 11:47 pm
    • Reply suzlyfe

      Glad that you were ok! Dehydration like that can be scary!

      June 9, 2016 at 3:01 pm
  • Reply Kristy @ Southern In Law

    I feel like these need to be the mandatory steps for anyone who gets their sweat on!

    June 9, 2016 at 12:34 am
    • Reply suzlyfe

      You know I agree with that!

      June 9, 2016 at 3:00 pm
  • Reply Audrey Dawkins

    the rest for sure

    June 9, 2016 at 4:30 am
  • Reply jill conyers

    You’ve got recovery covered! Hydration is at the top of the list right where it should be.

    June 9, 2016 at 4:41 am
  • Reply Cheryl

    A protein shake is an important part of my recovery routine.

    June 9, 2016 at 5:55 am
  • Reply Ellen @ My Uncommon Everyday

    So many people make fun of me for my not-ice-cold water, but it’s sooo much easier for me to drink. And foam rolling + massage are key for me!

    June 9, 2016 at 6:28 am
  • Reply Jenny

    I stretch (a little) and eat a really good breakfast! Am usually in a hurry though so these protein powders would help a lot.

    June 9, 2016 at 7:13 am
    • Reply suzlyfe

      They definitely would help!

      June 9, 2016 at 2:59 pm
  • Reply Amy Lauren

    Smoothies are a big part of my post-run recovery; I try to drink one after each early-morning run for the protein and because it’s cold (my runs are hot lately). I also think a good night’s sleep is important.

    June 9, 2016 at 9:16 am
    • Reply suzlyfe

      Then you will love this giveaway!

      June 9, 2016 at 2:58 pm
  • Reply heather

    re hydrate!!

    June 9, 2016 at 10:45 am
  • Reply Cassie S.

    The older I get, the more I realize the importance of sleep. When I don’t get enough boy do I feel sore.

    June 9, 2016 at 12:50 pm
    • Reply suzlyfe

      Girl, I hear you there!

      June 9, 2016 at 2:58 pm
  • Reply Angela @marathonsandmotivation.com

    Yes! Love the 5 R’s and they are each so important!! Also, looking forward to trying the Protein Powder, Yummy 🙂

    June 9, 2016 at 2:36 pm
  • Reply Toni @runninglovingliving

    Great tips! I can’t wait to try Bob’s Red Mill protein powder.

    June 9, 2016 at 4:43 pm
  • Reply Edye

    My recovery tip is relax and don’t be so hard on yourself. Recovery takes time 🙂

    Blessings,
    Edye | http://gracefulcoffee.wordpress.com

    June 9, 2016 at 5:13 pm
  • Reply Alli O

    foam rolling-although i don’t do it as often as i should!

    June 9, 2016 at 7:15 pm
    • Reply suzlyfe

      We can’t all be perfect, lol

      June 10, 2016 at 12:32 pm
  • Reply Christina

    Yes! These are all so important!!

    June 9, 2016 at 7:51 pm
  • Reply Friday Favorites: Link Love - Oats & Rows

    […] Questions to Ask Your Personal Trainer via Erin guesting on Hello to Fit The 5 Rs of Post-Run Recovery via Suz Lyfe The Best Moves for Strength Using a Foam Roller via […]

    June 10, 2016 at 5:05 am
  • Reply Jordan D.

    Rehydrating and replenishing electrolytes. Protein powder is also another regular in my routine. Thanks for the giveaway, I’d love to try this, especially the chai flavor!

    June 10, 2016 at 11:04 pm
    • Reply suzlyfe

      Good luck! Seems like you have recovery replenishing down.

      June 12, 2016 at 6:18 am
  • Reply Christine

    Rest! I’ve learned sometimes that less is more!

    June 11, 2016 at 7:49 am
  • Reply Patty @ Reach Your Peak

    Fueling post run is something I need to work on. Usually after long runs my stomach is killing me so I don’t want to each or drink anything. Post long run stretching is the best though!

    June 11, 2016 at 2:06 pm
    • Reply suzlyfe

      Maybe try a little ginger to see if that helps?

      June 12, 2016 at 6:18 am
  • Reply masala girl

    yumm! i’m so glad BRM also came out with a protein boost line! and glad you’re on the smoothie train 😀
    this summer i’ve been allll about the post WO smoothies!!

    June 11, 2016 at 9:11 pm
    • Reply suzlyfe

      Well, when something is this yummy..

      June 12, 2016 at 6:17 am
  • Reply barbg

    I am only do light walking so no recovery for me. I have been wanting to add a protein powder to my Smoothies so this would be nice to win.

    June 12, 2016 at 5:09 pm
    • Reply suzlyfe

      I’m sorry you didn’t win, but definitely keep your eye out for this one!

      June 16, 2016 at 3:24 pm
  • Reply Hannah

    Oh I love “legs up the couch” pose…or sometimes legs up the wall behind the bed.

    June 12, 2016 at 5:32 pm
    • Reply suzlyfe

      As long as we can be comfortable, right?

      June 16, 2016 at 3:23 pm
  • Reply Link Love

    […] //The 5 R’s of Post Run Recovery […]

    June 14, 2016 at 5:05 am
  • Reply Patty

    Refueling: the reason I run! Ha! Great tips- and I’ll pay more attention to that last one. Stretching. I tend to forget, ahem, to do it!

    June 14, 2016 at 7:56 am
  • Reply Jennifer

    I want the Chai Protein Powder so effing bad, why is it not on my store shelf – WHY?! Anyway, protein . . . yeah, my most important recovery thing . . . .and checking the pee and BTW, I have a 50 Shades of Pee post from last year #bwahaha

    June 14, 2016 at 2:24 pm
    • Reply suzlyfe

      Bhahahahaha I remember that!

      June 16, 2016 at 3:25 pm
  • Reply Tiffany @ The Chi-Athlete

    Great tips, Coach Suz! <3 That protein powder seems kind of tempting…

    June 14, 2016 at 5:16 pm
  • Reply Marcia

    Legs up the wall is the best!

    June 14, 2016 at 9:42 pm
    • Reply suzlyfe

      Seriously, I love it.

      June 16, 2016 at 3:23 pm
  • Reply Sadie B.

    Stretching is an important part of my recovery.

    June 15, 2016 at 12:02 pm
  • Reply Andy

    I love how you mention stretching and foam rolling as part of the recovery! I usually try to incorporate some yoga sessions following a post work out and then use a specific foam roller to work out the remaining pain areas after a post workout! Thanks for the tips!

    June 20, 2016 at 6:50 am
    • Reply suzlyfe

      Stretching and foam rolling is a NECESSARY part of recovery! It is also crucial for injury prevention. So many positives, if you do it correctly.

      June 20, 2016 at 12:57 pm

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