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
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.
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!
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!
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!
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
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!
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!
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.
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 Patty, Erika, and Marcia for Tuesdays on the Run!