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Five Tips for Optimal Muscle Recovery for Runners

So many runners struggle with optimal muscle recovery after long runs and speed or hill workouts. But tweaking just a few elements of your post and pre run routine can make a huge difference to maximize your recovery and minimize your chance of injury!

Linking up with Fitness Friday and the Friday Five!

Five Tips for Optimal Muscle Recovery for Runners

This tips for optimal muscle recovery will help you get the most from your pre and post run routine so that you can bounce back for the next long run or workout! http://suzlyfe.com/five-tips-muscle-recovery-for-runners/

Runner’s Nutrition

Nutrition is always a contentious subject, and I want to make very clear that I am not a RD or even a nutritionist. But I hope that you all will not begrudge me the opportunity to say a few words on nutrition, and please feel free to add to the conversation in the comments. I am going to be brief, but I have a few tips I’d like to offer up for the peanut gallery.

A great alternative fuel that you may not have tried: ginger chews and peppermints. I like Chimes and also GinGins by the Ginger Bros (especially the apple) and there are a few other brands out there that are great. Ginger is a great stomach soother, and I generally chew on one about 20 minutes before I head out for a long run as well as take some with me. Sugar, chewy, and stomach soothing. Peppermint has similar properties, plus I like to have a different textural option. See this post for more about my favorite fuels.

Ginger Chew Right Before

I mentioned this in my “Fueling up without getting Fed Up” post on marathon training eating and nutrition, but I highly recommend that you don’t gorge–spread out your macros and nutrients throughout the day for better absorption. As I discussed on Wednesday and has become increasingly widespread knowledge of late, only about 15-20g of protein at a time for protein synthesis. This is the NASM compendium of articles on protein, if you are interested. Don’t just get in protein, however: you also need fats, fiber, sugar, salt, carbs, all the good stuff. My sweet and savory oats are a great option, as is the copycat cherry limeade smoothie.

One of my favorite post long run meals? Egg white omelet with veggies and avocado, fruit, and original English Muffin with some jam. Aka either the Carl’s Cool Creation (which also adds chicken and marinara to the eggs) or the Heartland (just veggies) or the Ironman at Yolk (avocado and veggie omelet).

(on the left) Ironman

(on the left) Ironman

Hydration and Electrolytes

The margarita is the perfect hydration drink. But seriously, hydration is a serious matter, and we all know that we should hydrate. But what often trips people up is the fact that hydration should happen throughout the day and throughout the week. Not just only on your long run. Otherwise, my friend, you will be uncomfortable. Also, salt. For runners and heavy sweaters, salt is not necessarily the enemy that it is to greater America.

Get SWEATY

Get SWEATY

I lightly salt just about everything that I consume: from my morning English Muffin before my run to my ice cream at night. You don’t need much–I like to use a salt grinder and just tape it over top (the residual will fall down). Salted watermelon is another great option! Sports drinks are ok, but they are not the answer. Go for real sea salt over sugary salty drinks. 

To be clear, I am not telling you to add a packet of salt to everything. And, again, if you have any sort of sodium issues, please consult a doctor.

protein frappuccino suzlyfe

Starbucks Frappuccino with Protein. Most Sbux’s carry protein for the smoothies, just have them add it. Get it after your next race as a treat and you are getting water, sugar, protein, carbs, and caffeine (unless you get decaf) which some studies have shown to improve recovery. Add cinnamon for a kick and extra anti-inflammatories, but know that you are going to need a decent amount to make a difference!

Wet Recovery

As many are currently discussing (see Laura and Erica) ice baths, the love it or hate it recovery technique, has now been shown to have questionable effectiveness. Another (far more pleasant) option? A warm Epsom Salt bath. Here is a page discussing Epsom Salt, but keep in mind the source. So take it with a grain of salt, if you will. yukyuk

Icy Hot? That is more if it makes you feel better. It is entirely superficial comfort, unless you then proceed to massage out your muscles as you apply.

(Passive) Dry Methods

Some other options for quick (and dry) muscle recovery/preventing DOMS and such: Legs up the Wall pose and Compression Sleeves

Legs up the Wall pose has long been a favorite of mine. It has the same idea as compression: to redistribute blood flow and to keep blood from pooling in your lower (and much more tired) limbs.

t marathon erica susie legs up wall

#likearunner

And, we know that friends who Legs up the Wall Together Stay together. (ps, only about 15 minutes of doing this is necessary).

A while ago, (I can’t quote anyone on this because I don’t remember who told me!) I heard that compression sleeves were better for running and the socks better for after. Now, I don’t know if that is true, but it is something that I do generally adhere to, when/if I do wear compression while running, which I try not to do. I personally prefer it that way, regardless, because of the ventilation that the sleeves offer (and the ability to use socks that support my arches and such). Afterwards, I love my compression socks for the aforementioned reasons. But the sleeves can go a bit more incognito.

Something you might not know, and again, I’m sorry but you are going to have to take my word on it, but you don’t really need to wear compression at night unless you sleep on an angle because the bloodflow is already being re-distributed. 

(Active) Dry Methods

A gentle yoga practice has been really beneficial for me. I highly recommend Sun A and Sun B (See my Yoga Clinic!).

Suzlyfe common yoga mistakes clinic

Massage is excellent, and we know the beauty of the foam roller. If not, I’m simply going to tell you to google it.

Something I do want to reiterate, as I mentioned in my Blogfest Top Ten Takeaways post, is that you might find that the best place to roll out is not necessarily the one that you feel the most: I recommend starting at the glutes and then working your way down. Oftentimes, it is our glutes getting us into trouble. Releasing those suckers can be massively beneficial before and after your run. Also, make sure to work in multiple directions. Roll up and down, and then twist your body back and forth (with the roller static) then hold the muscle and roller still and activate the nearest joint. 

I am going to do a post on glute activation and release soon.

Also, get a husband/spouse. 

alex massage team challenge

He is my minion. Like Despicable Me but less prone to wearing overalls. But he does tend to speak gibberish.

And Last but Not Least:

flatsfriday 1 collage suzlyfe

Flats Friday! Well, technically this happens beforehand, but eh, we’ll count it!

Optimal Muscle Recovery. Runners need it, how to get it #runchat #fitfluential #sweatpink #marathontraining @suzlyfe Click To Tweet

Have a great weekend, my friends, and recover well!This tips for optimal muscle recovery will help you get the most from your pre and post run routine so that you can bounce back for the next long run or workout! http://suzlyfe.com/five-tips-muscle-recovery-for-runners/

Tell me an obscure or little known recovery technique that works for you!

What are you up to this weekend?

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102 Comments

  • Reply Erica {Erica@EricaDHouse.com}

    Epsom salt baths FTW.

    And protein coffee? You’re blowing my mind kid.
    Erica {Erica@EricaDHouse.com} recently posted…Fitness Friday: Cat Cuddles and Stress Induced HibernationMy Profile

    August 14, 2015 at 5:50 am
    • Reply suzlyfe

      It’s what I do. Shrug.

      August 14, 2015 at 10:55 am
  • Reply Kate @ Baking in Yoga Pants

    Defs yoga! And of course, just diggin in with tennis balls & lacrosse balls – hurt so good.

    Dan’s running a 1/2 on Sunday so I will be cheering him on πŸ™‚
    Kate @ Baking in Yoga Pants recently posted…Friday FiveMy Profile

    August 14, 2015 at 5:51 am
    • Reply suzlyfe

      That’s so exciting! Tell him I’ve got some tips after he PRs.

      August 14, 2015 at 10:55 am
  • Reply Mar @ Mar on the Run

    If only getting a husband /spouse were that easy πŸ˜‰ we’d all be doing it. Lol.

    August 14, 2015 at 5:51 am
    • Reply suzlyfe

      I know I know. I wish it were that easy too.

      August 14, 2015 at 10:54 am
  • Reply Michelle

    Always looking for more ways to recover! I’ve never tried Epsom salts, but people swear by them! I also make an effort to sprinkle salt on meals when I know I’m losing so much!
    Michelle recently posted…Summer Fresh Homemade Garden PizzaMy Profile

    August 14, 2015 at 6:00 am
    • Reply suzlyfe

      Big fan of the epsom salt BIG fan.

      August 14, 2015 at 10:54 am
  • Reply Wendy@Taking the Long Way Home

    Beer is really the ultimate recovery drink, imho.
    Wendy@Taking the Long Way Home recently posted…Book review: Marathon Journey, An Achilles StoryMy Profile

    August 14, 2015 at 6:40 am
    • Reply suzlyfe

      hahaha Cheers to that

      August 14, 2015 at 10:54 am
  • Reply Run Colby run

    Speaking of muscle recovery, I’m currently writing this comment to you from bed in Legs Up Wall pose. Because Hansons. I couldn’t agree more with salt. Especially this summer. I’ve taken to popping S-Caps which are saving me from peril. I also like to take ice baths when the runs get long and my legs turn to mush. The suck. But I believe they’re worth it. Cute MK flats! πŸ™‚
    Run Colby run recently posted…Running, Relaxing and Wellfleeting.My Profile

    August 14, 2015 at 6:47 am
    • Reply suzlyfe

      And this is why we are friends. Allll over the flats for…. life.

      August 14, 2015 at 10:52 am
  • Reply Annmarie

    I’m all about smoothies, protein coffees and compression!
    Annmarie recently posted…Foodie Friday: Apple Crisp Protein Parfait {Vegan, Gluten Free}My Profile

    August 14, 2015 at 6:50 am
    • Reply suzlyfe

      Cheers to that!

      August 14, 2015 at 10:51 am
  • Reply Bri

    After a half or full marathon, I got stand in the ocean for 10-15 minutes near my house in my compression sleeves and flip flops πŸ™‚ Then usually have a warm Epsom salt bath (I always get post-race shivers) and then eat everything in sight!
    Bri recently posted…{Friday Favourites} The best reads in health, wellness and fitness this weekMy Profile

    August 14, 2015 at 6:53 am
    • Reply suzlyfe

      Um, I think that you get the shivers from STANDING IN THE OCEAN

      August 14, 2015 at 10:51 am
  • Reply Debbie @ Coach Debbie Runs

    Um, sleep works for me πŸ™‚

    I love legs up the wall! My favorite position after a long run. It’s a bit challenging in my house though. I get a lot of tongue action on my salty body (from my dogs!!!!).
    Debbie @ Coach Debbie Runs recently posted…Half Marathon: The Perfect Race Distance (plus a workout!)My Profile

    August 14, 2015 at 7:18 am
    • Reply suzlyfe

      What is this sleep you speak of?? JK I need so much sleep. And you and your tongues, you dirty girl ;D

      August 14, 2015 at 10:51 am
  • Reply Laura @ This Runner's Recipes

    Thanks for the link love! You know I love ginger for recovery. Legs on the wall is my favorite! I’m also pretty sure beer has magic recovery power with those antioxidants and bone-builders.
    Laura @ This Runner’s Recipes recently posted…Green Goodness Chia OatsMy Profile

    August 14, 2015 at 7:20 am
    • Reply suzlyfe

      I think we are twins, is what I think.

      August 14, 2015 at 10:50 am
  • Reply Michele

    I’ll need these tips recovering from my 17 miler driving up to Cape Cod! Better to get the run out of the way though, and, at least I won’t be the one driving πŸ™‚
    Michele recently posted…Creamy Paleo Honey MustardMy Profile

    August 14, 2015 at 7:36 am
    • Reply suzlyfe

      Unlike me last weekend. get those compression socks on, lady.

      August 14, 2015 at 10:50 am
  • Reply Shawna

    haha “also, get a husband/spouse.” i’m going to start telling people i’m dating with the sole intention of having an ever-ready masseuse, thanks for that tip. and yeah i was one of the “in the dark about Fresca” girls for sure. i don’t really drink soda but i used to love Fresca. using it as a mixer sounds clutch! get those cocktails up, girl! i actually used to make fake skinny sangria with fresca and lots of fruit. yum.
    Shawna recently posted…Thinking out LoudMy Profile

    August 14, 2015 at 7:49 am
    • Reply suzlyfe

      Make it with flavored sangria, and your life with be complete!

      August 14, 2015 at 10:50 am
  • Reply Heather@hungryforbalance

    I am a heavy sweater and I use a little salt on just about everything too. That is interesting about the compression socks vs. sleeves. Have a great weekend!
    Heather@hungryforbalance recently posted…Friday Favorites: The Pigtails editionMy Profile

    August 14, 2015 at 7:55 am
    • Reply suzlyfe

      Again, don’t take my word for it as science, but it works for me!

      August 14, 2015 at 10:47 am
  • Reply Sarah

    Looks like we were thinking in the same direction today. I LOVE Fresca and peach is one of my favorites. I love peach anything. I tried to avoid artificial sweeteners during pregnancy but now it is back in my routine as is caffeine (I’m shaking from my coffee as I type this!).
    Sarah recently posted…My Favorite Injury Prevention AccessoriesMy Profile

    August 14, 2015 at 8:13 am
    • Reply suzlyfe

      ALL THE PEACH. And yay for being able to bring coffee, wine, and sushi back into your life!

      August 14, 2015 at 10:49 am
  • Reply Stacie @ SimplySouthernStacie

    But…I drink my margaritas with salt on the rim, so that still counts right?

    Also, thanks for the tip on the starbucks frap! That’s brilliant!
    Stacie @ SimplySouthernStacie recently posted…Friday Faves: Firmoo ReviewMy Profile

    August 14, 2015 at 8:19 am
  • Reply Rae

    All great tips. I’ve been hydrating like a boss lately because of the show (drinking at least 80 oz of water per day), and as a result my runs have been a lot more comfortable, especially my long runs. Win win!
    Rae recently posted…Friday Free-For-All – 08/14/15My Profile

    August 14, 2015 at 8:27 am
  • Reply Suzy

    YES to the protein in the frappuccino. YES. I do it all the time. I actually order an iced americano, double blended with protein. That way I can skip out on all the extra sugar and stuff.
    Suzy recently posted…Blended Family Friday: ReunitedMy Profile

    August 14, 2015 at 8:31 am
    • Reply suzlyfe

      YOU SO SMART with the Fauxpaccino.

      August 14, 2015 at 10:47 am
  • Reply Erin @ Erin's Inside Job

    OR you could just be haphazard like me and run, then lie on the couch. Actually, I do have a delicious protein smoothie afterwards but I am awful about any kind of stretching or foam rolling. Whoops.

    I did not know about this protein at Starbucks. Is it whey? If so then BOO ON THEM.
    Erin @ Erin’s Inside Job recently posted…Five Things Friday #52My Profile

    August 14, 2015 at 8:48 am
    • Reply suzlyfe

      It is whey I believe but you can also bring in your own, if I remember correctly. I’ve gotten pretty bad about doing my work after runs because of coaching, honestly! I’m always standing around answering questions!

      August 14, 2015 at 10:45 am
  • Reply Dannii @ Hungry Healthy Happy

    I have noticed a huge difference since doing yoga more often. I haven;t been injured in a while (fingers crossed) and I don’t ache so much. Yay for yoga.
    Dannii @ Hungry Healthy Happy recently posted…Comment on Honey Bread Rolls by Alice @ Hip Foodie MomMy Profile

    August 14, 2015 at 9:07 am
    • Reply suzlyfe

      I need to get back on it. I got so spoiled with going to PT that I got out of the habit!

      August 14, 2015 at 10:45 am
  • Reply lacey@fairytalesandfitness

    I have never tried those ginger chews. Can you get those at the regular grocery store or does it have to be a speciality store?
    lacey@fairytalesandfitness recently posted…Just Breathe!My Profile

    August 14, 2015 at 9:25 am
    • Reply suzlyfe

      The Chimes I’ve seen in kind of random places–whole foods and world market tend to have them. The GinGins also pop up all over, but they are more mainstream.

      August 14, 2015 at 10:44 am
  • Reply Tara @ Running 'N' Reading

    Suze!! These are such great tips; you ROCK! I’ve been running for over 20 years, and I’m still learning things all the time; thanks so much for sharing all of these. I am a regular customer (unfortunately for my wallet) of Starbucks and I had no idea about the protein – good grief! I wonder how many times I’ve thought, “wouldn’t it be cool if I could get a little extra protein in here?” Sheesh. Also, thanks for the link to your post on fueling up; so much goodness. I think I’m going to start playing around with macros to see what I can come up with; have started reading some other posts about this, and I think it’s worth investigating. Thank you! Hope you have a great weekend!
    Tara @ Running ‘N’ Reading recently posted…Everybody Rise by Stephanie CliffordMy Profile

    August 14, 2015 at 9:28 am
    • Reply suzlyfe

      Happy to help! I’m a big believer in spreading macros around the day–it has made a HUGE difference for me.

      August 14, 2015 at 10:44 am
  • Reply Sarah @pickyrunner

    I need a LOT of salt, especially as the daughter of someone with Addison’s disease (aka my mom has extremely low sodium levels) so I always add it to my baked potatoes at night, try to eat saltier snacks, and opt for an everything bagel in the morning. I can tell when it gets too low. I do need to be better about other recovery tactics though now that my mileage is creeping up again. I should probably start doing the legs up on the wall thing…
    Sarah @pickyrunner recently posted…TOL: One Week!My Profile

    August 14, 2015 at 9:40 am
    • Reply suzlyfe

      I really have been slacking myself on just about everything but my nutrition. At least the two of us have that down, right? ;D

      August 14, 2015 at 10:43 am
  • Reply Maddie @ Dixie Runs

    I obsess over hydration but am kind of terrible at the whole nutrition thing. And now I neeeeeeeeed a protein frappuccino!
    Maddie @ Dixie Runs recently posted…Seven Days… Getting WorriedMy Profile

    August 14, 2015 at 9:50 am
    • Reply suzlyfe

      You need to get the nutrition thing down–that is half the battle with running!

      August 14, 2015 at 10:42 am
  • Reply Sam @ PancakeWarriors

    Love these tips! Foam rolling is so important for everyone, no matter what exercise they decide to engage in! WHat an awesome tip with the ginger chews, I’m obessed with ginger it helps my tummy so much! I haven’t tried the protein at the Bux but great to know that’s an option!!
    Sam @ PancakeWarriors recently posted…Cardio Plank WorkoutMy Profile

    August 14, 2015 at 10:02 am
    • Reply suzlyfe

      The day I figured it out it changed my life. Both the ginger and sbux, lol.

      August 14, 2015 at 10:42 am
  • Reply Jess @ Flying Feet

    LOVE this post! I swear by legs up the wall and Epsom salts baths. Oh, and yes, a husband works nicely. LOL I didn’t know Starbucks offered protein?? I will def have to try this out next time I visit for a treat. I have not even heard of ginger chews. I like ginger flavor and the stomach calming properties sound promising…Thanks for sharing that info! For me I drink tart cherry juice and it seems to really help with inflammation naturally. I don’t take IBU for muscle soreness at all so I think it works! Have a beautiful weekend!
    Jess @ Flying Feet recently posted…Friday FIVE Speed Racer & Thank You!! πŸ™‚My Profile

    August 14, 2015 at 10:09 am
    • Reply suzlyfe

      You should try my cherry limeade recovery smoothie! Cherry juice all up in there!

      August 14, 2015 at 10:40 am
  • Reply thesimplepeach

    Love this post. I am a foam rolling, yoga compression wearing fool. I’ve also been doing more active recovery days and it has been helping so much. Also, my doctor has me on magnesium supplements and a joint supplement (holistic with ginger and turmeric) for inflammation. It works!

    August 14, 2015 at 10:12 am
    • Reply suzlyfe

      Ginger is the gift that keeps on giving! And thank you for mentioning that you were doing so at the advice of a doctor!

      August 14, 2015 at 10:37 am
  • Reply Hanna @ TheMillennialNextDoor

    I wish this post had been written days ago. I did a killer stair repeats workout on Tuesday and my legs are still sore. Holy crap. Lesson learned for next time though!

    I’ve heard tart cherry juice helps a lot too, which is great news because I actually like it, unlike the other things they suggest drinking (apple cider vinegar? GAG. No). I’ve been trying the legs on the wall pose here and there for a couple weeks. I haven’t been trying it long enough to know if it’s working or not, but it sure does feel great!
    Hanna @ TheMillennialNextDoor recently posted…Vacation Photo Diary, Part IMy Profile

    August 14, 2015 at 10:39 am
    • Reply suzlyfe

      Hahahahaha sorry! Next time? And legs up the wall is just fun. Plus, you can do things while doing it. Hope you are back to walking soon!

      August 14, 2015 at 10:53 am
  • Reply Anna @ Piper's Run

    Oh I’ve been rocking the compression socks lately…..even sleeping in them again. My legs were SO tired after this week’s training. Rest today and long run tomorrow! We also get to see our niece tomorrow so I’ll get some baby snuggles in πŸ˜‰
    Have a great weekend!
    Anna @ Piper’s Run recently posted…Hamstring Update and Crow Pose AgainMy Profile

    August 14, 2015 at 11:23 am
    • Reply suzlyfe

      Long run and snuggles and legs tired but not hurting from training? So winning! Love it!

      August 14, 2015 at 1:28 pm
  • Reply Gretchen | Gretchruns

    Girl you know I’m in my compression socks today sipping my amino acids! I’ve been trying to be REALLY good about recovery this half cycle because my plan is a lot more intense than last time. I’m rolling, stretching, yoga-ing, drinking, compressing every chance I get!
    Gretchen | Gretchruns recently posted…Top Five Friday #23My Profile

    August 14, 2015 at 11:48 am
    • Reply suzlyfe

      Then you don’t need nothing from me!

      August 14, 2015 at 1:28 pm
  • Reply GiGi Eats

    Oddly enough – peppermint, much like fennel, KILLS my stomach, which is weird because they’re supposed to do the opposite! FAIL!
    GiGi Eats recently posted…I Want Labels… Do You?My Profile

    August 14, 2015 at 12:04 pm
    • Reply suzlyfe

      Really? That is so interesting. I wonder if spearmint would do it as well.

      August 14, 2015 at 1:29 pm
  • Reply Julie @ Running in a Skirt

    You’ve got this down! I’m a big fan of Epsom salt baths, post-run protein and compression!
    Julie @ Running in a Skirt recently posted…Watermelon Mint PopsiclesMy Profile

    August 14, 2015 at 12:07 pm
    • Reply suzlyfe

      Dare I say I’ve had some practice!

      August 14, 2015 at 1:29 pm
  • Reply Lauren @ ihadabiglunch

    I still pretend I don’t need to do anything post-run. Like maybe I’ll stretch for five minutes or ice for five minutes and but other than that I’m not following any kind of re-fuel diet. And I don’t fuel during my runs because I’m nervous about my stomach. HELP ME I’M SO BAD AT THIS! πŸ˜‰
    Lauren @ ihadabiglunch recently posted…Fahlstrom’s Fresh Fish MarketMy Profile

    August 14, 2015 at 12:13 pm
    • Reply suzlyfe

      You need to fuel now so that you can figure it out. Don’t be nervous–I’ve gone the nervous route before and then totally bonked. So pick an 8 miler or something, try it out, and move on!

      August 14, 2015 at 1:30 pm
  • Reply Gianna @ Run, Lift, Repeat

    I am awful with recovery. I basically do nothing. High five self! The only thing I want after a hard run is a carbonated drink. I have weaned myself mostly from coke zero/diet coke to seltzer but something about the bubbles I crave! I might have to try those ginger chews – now that my gut is acting better on runs I need to start to reintroduce fuel (everything even 10+ milers are fasted and without fuel at the moment, baby steps!).
    Gianna @ Run, Lift, Repeat recently posted…A Little ‘Crohn’s Life’ UpdateMy Profile

    August 14, 2015 at 12:33 pm
    • Reply suzlyfe

      I know the struggle–it can be scary to work back into those things! Try the ginger, it’s a good starting point.

      August 14, 2015 at 1:31 pm
  • Reply Deborah @ Confessions of a Mother Runner

    So there’s that Fresca again!! πŸ™‚ I forgot about the protein frapp! I am so getting one of those next time I am in.
    Deborah @ Confessions of a Mother Runner recently posted…5 Things You Should Never Do Before A RaceMy Profile

    August 14, 2015 at 12:36 pm
    • Reply suzlyfe

      I thought that the world deserved to know!

      August 14, 2015 at 1:27 pm
  • Reply Megan @ Skinny Fitalicious

    I drink a fresca everyday and had no clue they even had other flavors. I will be picking up some at Target this weekend just because you said so.

    August 14, 2015 at 1:07 pm
    • Reply suzlyfe

      I love them. Fresca is the jam.

      August 14, 2015 at 1:27 pm
  • Reply Katie @ Daily Cup of Kate

    YES I love this post. Thanks to you I added salt to my smoothie and sat in on a conference call with my legs up the wall today πŸ™‚
    Katie @ Daily Cup of Kate recently posted…Friday FavoritesMy Profile

    August 14, 2015 at 1:12 pm
    • Reply suzlyfe

      HAHAHA YAAAAAAAAAS yesyes happy dance!

      August 14, 2015 at 1:27 pm
  • Reply Chaitali

    Really useful, thanks! I haven’t tried epsom salts yet but that sounds like a great idea after a long run.
    Chaitali recently posted…Friday 5 – Running Tips for new runnersMy Profile

    August 14, 2015 at 1:27 pm
  • Reply Jill

    WheRe Can I get one of these ‘husbands’ you speak of?!?!
    I ice bathed once. Never again! I’m traumatized. But I would like to try an Epsom bath at some point. Maybe now? Since I’m injured!
    Jill recently posted…The State of My LegMy Profile

    August 14, 2015 at 1:41 pm
    • Reply suzlyfe

      If nothing else, it’s super relaxing!
      I found mine at Walmart (the husband thing ;D)

      August 17, 2015 at 1:49 pm
  • Reply Liz

    UH PROTEIN FRAP?! Whaaaaat why didn’t I think of this! I see a protein Java Chip frap comin at me in the near future.
    Liz recently posted…Friday FiveMy Profile

    August 14, 2015 at 2:58 pm
    • Reply suzlyfe

      YEAH YA DO

      August 17, 2015 at 1:49 pm
  • Reply Rebecca @ Strength and Sunshine

    Compression. Period!
    Rebecca @ Strength and Sunshine recently posted…Friday Finisher 8/14/15My Profile

    August 14, 2015 at 3:16 pm
    • Reply suzlyfe

      Hahaha I agree!

      August 17, 2015 at 1:49 pm
  • Reply John @ run. geek. run(disney)

    Great post this week. I can definitely get on board with the frappuccino recovery plan.
    John @ run. geek. run(disney) recently posted…Five Justifying Running Tips | #FridayFiveMy Profile

    August 14, 2015 at 9:30 pm
    • Reply suzlyfe

      Thank you so much! That really means a lot to me that you said that! And get on that plan–it’s a little pricey, but some things are worth the investment, right?

      August 17, 2015 at 1:48 pm
  • Reply jill conyers

    You’ve totally got recovery covered. Ice baths? Just couldn’t bring myself to do it. Massage and compression please.

    Have a fantastic weekend!

    August 15, 2015 at 2:17 am
    • Reply suzlyfe

      Yeah, I’m just not an ice bath person. Never have been, never will be!

      August 17, 2015 at 1:48 pm
  • Reply meredith @ Cookie ChRUNicles

    I salt my food too, especially long run days and hot summer run days which is really important for me with my blood pressure and definitely makes a difference.
    meredith @ Cookie ChRUNicles recently posted…countdown of friday favoritesMy Profile

    August 15, 2015 at 4:14 am
    • Reply suzlyfe

      If you already know that you have blood pressure problems, you need to be regulating your salt and fluid intakes. SO important.

      August 17, 2015 at 1:47 pm
  • Reply Grace @ Diary of a Running Snail

    That Starbucks coffee with protein is a great idea! It sounds absolutely fabulous:)
    I love yoga and a warm shower or bath for recovery! It’s like giving your sore, tired body a warm hug;)
    Grace @ Diary of a Running Snail recently posted…Killer Sprints & A Yummy DinnerMy Profile

    August 15, 2015 at 1:43 pm
    • Reply suzlyfe

      Oh so true, and you know that it needs one!

      August 17, 2015 at 1:47 pm
  • Reply Beth @ Running with the Sunrise

    Great tips, Suz! And your’e right about sleeves/socks–socks are better for recovery if you’re going to sit around with your feet below your heart because they offer compression through the ankles and feet, otherwise you can get swelling in the feet and ankles if you wear sleeves. πŸ™‚ You’ve done a really great job of comprehensively putting together lots of different recovery strategies. Thanks! πŸ˜€
    Beth @ Running with the Sunrise recently posted…Five Friday Faves #45My Profile

    August 15, 2015 at 8:45 pm
    • Reply suzlyfe

      Yes, I feel like I just got the biggest stamp of approval ever and it makes me sooooo happy πŸ˜€

      August 17, 2015 at 1:46 pm
  • Reply Meredith @ ImRunningWithErasers

    I had no idea Starbucks carried protein for the frapps! I’ll be asking for that!

    August 16, 2015 at 9:06 am
    • Reply suzlyfe

      I feel like I am blowing people’s minds right now, and I like it!

      August 17, 2015 at 1:46 pm
  • Reply Nicole @ Fitful Focus

    Protein, carbs, compression – that’s my go to! Love protein coffee, but I had NO IDEA Starbucks has protein powder! SO EXCITED!
    Nicole @ Fitful Focus recently posted…Healthy White Chocolate Raspberry Ice Cream (lactose, wheat, soy free)My Profile

    August 17, 2015 at 9:48 am
    • Reply suzlyfe

      Um. yeah. GET ON THAT

      August 17, 2015 at 1:45 pm
  • Reply Jess @hellotofit

    Yesss to yoga πŸ™‚ and legs up the wall!
    Jess @hellotofit recently posted…Monday motivation – rule your mindMy Profile

    August 18, 2015 at 6:54 pm
    • Reply suzlyfe

      Feels sooooo goooooood

      August 19, 2015 at 9:23 am
  • Reply Michelle

    Great tips, and HUGE congrats for the feature. I am also a HUGE Epsom salt bath taker…they really help recovery!
    Michelle recently posted…Recipes and reflections…My Profile

    August 24, 2015 at 11:48 am
  • Reply masala girl

    a partner that massages you- i need that!! i try to get my parents to do it, but they, just can’t! 😭 :'( i knew some but not all of the tips- thank you suz πŸ˜€ i need to do legs up the wall more!!

    June 11, 2016 at 9:20 pm
    • Reply suzlyfe

      C’mon parents! lol. I”m sure you could go out and find someone to oblige you lol

      June 12, 2016 at 5:52 am
      • Reply masala girl

        so i went and got a massage today and it was absolutely amazing. the guy was amazed that little me had so many knots (I THINK I AM MADE UP OF ONLY KNOTS!) just thought i’d share :’) <3

        June 16, 2016 at 9:23 pm
        • Reply suzlyfe

          AWESOME. I would probably go back for one to make sure that the muscles don’t ping back!

          June 17, 2016 at 6:06 am
  • Reply Jennifer

    Salt on ice cream is brilliant, I’ve tried it. Also, have you put a really good EVOO on a really good vanilla bean ice cream? do that

    July 31, 2016 at 6:56 am
    • Reply suzlyfe

      What a fascinating idea! I’ll have to try that some time.

      July 31, 2016 at 4:34 pm
  • Reply sarah@creatingbettertomorrow

    I wish I could go to Starbucks after EVERY workout πŸ™‚ I’d definiteyl love that!! I am glad you mentioned the salt thing…I am a sweater! And I teach fitness classes 4 days a week in addition to my workouts so I sweat a lot and naturally add pink Himalayan salt to almost every meal and my family thinks I’m nuts…they tell me to cut back…nope it’s what my body needs!

    July 31, 2016 at 7:04 pm
    • Reply suzlyfe

      You continue to tell them that!

      August 2, 2016 at 12:04 pm

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