Recovering after long runs?
I'm flat footed and bo legged, but I'm training to run half marathons this year and my first marathon at the end of the year. I ran 12 miles today and ankles and calves are killing me. I also noticed that ever since I started running over 7 miles, and I haven't been able to complete all my interval runs or hit my (what used to be fairly easy) my timed goals for my 5 mile runs. How can I recover from my long runs and still make my speen runs (5 miles or less). I really want to do a sub-2hour marathon, but today it took my over 2 hours to do the 12 miles, and I would've been 16 minutes off pace at that rate, and that was with Gu and good hydration. So how can I recover faster or better from my long runs so i can continue training?
Answers:
In gym i m expected to run 37 laps in 12 minutes. How do you do that?
First, I wouldn't worry too much about your training times...you sound like you'll be ready to make your sub-2 goal. I usually run an 8-minute training pace on my long runs to run a 7-7:15 marathon goal pace...so you're on target.As for the muscle pain, there are three things you can do to decrease recovery time:
1. Drink a lot of water - moves wastes through your system
2. Gently stretch before / after run - moves stiff muscles
3. Massage muscles - when the lactic acid builds up in your muscles they get 'sticky' and cramp up. If you force them to move through massage, you'll get that lactic acid out quicker (see link below). I use The Stick (massage tool) before and after my long runs - it works pretty good. Best of luck to you!
- Mike
do an 800m jog and and then a 400m walk it helps me whan i do it hope it helps
When you are done with your workouts, jog for a bit 400-800m, not long just take it easy let your body cool down. Also you have to remember to stretch when you are done. You need to loosen your muscles after the workout or else you will cramp up and make your next run that much more difficult. Also eat after in order to give your body the energy it needs after expending so much during your runs. Just don't forget to stretch. that is a vital key to recovering after a long run. With these steps you should feel better in no time. Also don't forget to take a day off every now and then just to let your body heal. Good Luck
---James
What is the distance around the outside track of a high school running track?
After your long runs do a ice bath. fill your tub with water and ice and sit on it. Stay in for 10-15 minutes. it's gonna be cold but going to do good. Your legs will feel fresh afterTake a cool down after your run which means a coinsiderably slow jog because it sucks out all of the burns that leave you sore the next day.
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