How I Recover from Long Runs

It’s a gorgeous day here in Winston-Salem, but I’m currently laying in bed while I type. I’m pooped! John and I did a long run today – about 13.5 miles in 1 hour, 52 minutes. We ran at Salem Lake and GPS signals on Garmins are always spotty out there, but looping the lake two times is usually just under 14 miles I think. I was struggling! I had to walk two times. I was really dehydrated by the end, my throat was itching and my mouth was all cottony (dehydration + allergies). Blech. Plus, my legs aren’t used to running on dirt so that tired me out too. But, it was the first time I’d run at Salem Lake since I fell at the Salem Lake 30K race last fall so it felt good to get back out there. But I was kinda nervous running past the spot where I fell. 🙂

I came home after running and put my legs up for 7 minutes, then took an ice bath (I needed more ice – it wasn’t that cold) for 10 minutes, and then put my legs up again for 10 minutes. This helps keeps the legs fresh and flush out toxins that build up from long runs. It’s good to do after any run, but I generally don’t have time during the week to do anything more than just one round of 5 minutes legs up.

I also drank a glass of pineapple juice with a little apple cider vinegar in it right when I got home. I like getting sugar back in my bloodstream right after running and pineapple juice is so refreshing! Then I ate a giant salad with green leaf lettuce, a full can of tuna and half an avocado with olive oil drizzled on top. Tasty.  And I’ve been chugging water. 

Maizey loved licking my sweat while I had my legs up.

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Then she decided she wanted to lay down by me. I tried to take a selfie with her but was blinded by the sun. I didn’t realize I had taken this gem of a photo until I just synced my photos to my computer. hahaha.

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There – that’s better. 🙂 Sweet Maizey bean. 

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(You can’t really see my shirt, but I love the Raw Threads run for wine tank Lori and Michelle sent me!)

Alright, I’m gonna try to drag myself out of this bed to go do some laundry and perhaps get started on cutting my grass. Weekender links will be up later tonight! 

How do you recover from long runs? 



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  • Sara @ LovingOnTheRun

    I drink a lot of water and relax! That’s what I’m doing right now in fact 🙂

  • Chrissie

    I ran the Tarheel 10 Miler yesterday in Chapel Hill and I’m pooped. We re-energized with our free beer from Top of the Hill and a lot of eating and sitting, and then a few hours relaxing by the pool. I’m totally with you on rehydration, I chug, chug, chug water and usually Gatorade or something else. I will have to try pineapple juice next time!

    • Teri [a foodie stays fit]

      Nice job on the Tarheel 10 Miler! Glad you got a free beer and were able to relax by the pool. Sounds heavenly. 🙂

  • Amanda - RunToTheFinish

    HA yes, I lay inside and get lots of kitties head butting me

  • Livi

    Smoothies and massages!

  • christina

    wine. wait, what? whoops. no. ….maybe.