Happy Saturday!
Sick Sick Sick
I woke up Friday morning feeling less-than stellar. I am hoping it is just a 24/48 hour kind of thing. Keeping my fingers crossed. I’ve been working a lot this week so I think it could be a combination of being tired and being around little kids.
These were my best friends all day Friday.
I ran the first 4 days of this week and besides for my tough run on Tuesday, it went pretty well.
I am taking off Friday and Saturday since I work all day and to allow my body some time regroup.
Leg Recovery
Since starting back running I’ve been dealing with what I like to call “dead leg.” The ability for my legs to recover from one day to the next.
I realize I am not running any substantial amount of miles yet, but after taking the time off due to my injury even 4-5 miles can require recovery.
If your legs don’t properly recover from one day to the next, you can increase your chances of injury. We all know that I am not one who wants to do that.
Here are a few things I have been doing recently that have really helped my legs recover.
Hydrate
Water and I used to be enemies. I would drink it when I had to during runs, but I always knew I was lacking proper hydration. I guess we can choke this up to laziness.
If you are running while dehydrated this can cause excess stress and wear on your muscles and reduce your body’s ability to be able to repair itself after a run.
Even when you don’t feel like it, try adding just 2-3 more glasses of water per day. Remember, if you are running you will need to drink more than just the recommended 8 glasses a day to make up for the hydration you lose during a run.
Cold Bath
I actually haven’t done this yet since starting back, but previously during training on the days I could talk myself in to a cold “bath” after a run dramatically helped my legs ability to recover.
A cold bath can be taken anywhere. Sometimes I stand in the shower, turn the water on cold and let my legs rest in it a while. Other times, I will get in the neighborhood pool if it is cool enough or even a local lake.
Studies have shown that a cold dip after a run or any exercise can reduce soreness and inflammation for up to 24 hours. (source)
It’s hard to do, but worth it!
Rest
I used to be the girl that never took a day off. Sure, this works for some people and it did for me for a while. However, now I have learned that my body recovers so much better when I make sure to get at least one day of complete rest.
There are so many factors that go into how much rest your body needs. Age, fitness level and nutrition are just a few of them.
The best thing to do is feel it out. Some weeks you may need more rest than others.
Music
Here is an interesting article that discusses the effects of music on recovery.
We all know that fast paced music can help get us moving and push through the tough workouts, but this article discusses the possibility that slow, easy music can aid in recovery.
The study found those those that listened to slow music during recovery showed faster recovery rates that those with no music or fast music.
Interesting.
Post-Workout Food
We’ve all heard that we are supposed to get protein in after a hard workout. Yes, protein is important but after a workout I like to try and get not only a protein but a complex carbohydrate as well.
It doesn’t have to be a full blown meal, but I have found that by adding a slow digesting carb to my diet after a workout it allows my energy levels to sustain themselves and helps give my body some recovery fuel.
Glutamine
I am actually in the process of putting a list together of all of the supplements my husband and I both use to aid in recovery.
Glutamine has always been at the top of the list. I’ve written about it previously on the blog.
During a workout or run your body releases glutamine (an amino acid) into your bloodstream which can then deplete the amount that is in your body. When this happens the muscle tissue in your body can begin to break down. If you supplement glutamine after a workout then it can begin to replenish and promote muscle growth. It helps to avoid the breakdown of the muscle and speed up your recovery.
There are still skeptics out there on glutamine, but I can tell a difference in my body when I use it during recovery and when I don’t. Glutamine wins for me!
What are some of your must-have recovery items?
What are your Saturday plans? Anyone get a run in?
[Tweet “Fool Proof Regimen for Leg Recovery via @LovingOnTheRun #run #running #fitfluential”]
Great post! I hope you don’t get sick. I’ve been “fighting germs” this week (I won’t admit I have a cold…it’s been over 2 years since I have gotten sick). Took an extra recovery day, too. Feel better, Sara!
I like the music aspect of leg recovery…. I’ve never thought of that but it seems very logical. Thanks for sharing and feel better soon!
Thanks 🙂 I hope I do! Ready to get rid of whatever this is.
Great post Sara! I never thought about slower music but that does make a bit of sense. Super interesting. I have also been really curious about taking supplements. I don’t know if it is necessary for me right now but have always wanted to know more in case there IS something more that I could be doing for my body. I’ll be looking forward to that post!
It should be coming up soon! I try to get most everything through diet, but there are a few supplements I always make sure to take – just in case!
I am very intrigued by that study about music! I know there were very few participants, but it makes sense and it’s one of those things that can’t really hurt to try out. I wonder if there is a time frame when the slow music is most helpful? (I finished my long run 2 hours ago so I’m wondering if I should try it now or if its too late:))
Hope you feel better quickly! I am around kids all the time and over the years I think I have built up my immune system and now I find that I don’t get sick as often. I have also found that garlic helps me fight colds quickly! If you don’t mind having garlic breath, it could be worth a try:)
It intrigued me as well. I am going to have to give it a shot!
Garlic huh!? If this doesn’t go away soon I am willing to try just about ANYTHING! 🙂
Good tips! I really need to look into some of these, for realz! I’m not sure I can do that cold bath thing – it would be so so so chilly for me!
The cold bath is definitely the hardest one!!
great suggestions! i’m new to the glutamine business, but just got it to help with digestive lining repair. great to know it also helps the legs.
Yes it has multiple uses and benefits 🙂
My must-have is hydration, FOOD (I get cranky when low on blood sugar), and foam rolling. Haven’t gotten to try an ice bath, yet, but I am resistant towards the idea…
Ice bath is hard but really helps if you can force yourself to get in!
I too get cranky when I have low blood sugar. Food is SO important!
Great tips on recovery! I’ve wanted to look into Glutamine for a while now, i think i’m going to give it a whirl since i’ll be upping my mileage for marathon training. did 3 easy walk/run miles today (unscheduled!) and tomorrow i have 9. 🙂
Good luck on the 9 miles! Hope it goes well!
I LOVE glutamine and swear by it, hope it works well for you as well.
My favorite post-workout meal is a steak, egg, and broccoli omelet. I love broccoli. Spinach too!
That sounds delicious!
Hello! I just found your blog after your post on crazyrunninggirl! I love your blog! I truly believe in the ice/cold baths. They have got much easier after taking them after every long run run on the weekend! I also read magazines to keep me preoccupied from the cold 🙂
Welcome Casey! Thanks for stopping by 🙂 Yes I sometimes will wear sweat shirts so its really only my legs in the cold!
Hope you’re feeling better Sara. These are great tips and I’m very curious about the study on music aiding recovery – must check that out. My key to recovery is compression sleeves – especially after my long runs!
Oh yes, I love my compression sleeves! They are great 🙂
A recovery must have item for me is Vega Sport Recovery Accelerator. I really feel a difference when I drink this after a run. Maybe it is all mental……. so what I will take it. I like the tropical flavor. Never tried the berry one. Hope you are feeling better today 🙂
I have tried Vega before, but never their Vega Sport Recovery Accelerator! I may have to keep an eye out for it sometime!
They do sell it in single use packets as well if you don’t want to commit to an entire canister. Not sure what grocery options you have in PA but I know luckyvitamin.com sells the single packets for like $2 each 🙂
Thanks! 🙂
Thanks for sharing your experience and I hope your recovery continues well!
I know I beat a rather anti-supplement drum, but I look at it this way, unless you have a medical condition, you almost NEVER need supplements. All they give you is expensive urine 😉 Here are three ways to know:
– Naturally occurs in the body
– Comes from a healthy diet so long as you are not restricting
– Cannot be stored long-term
Glutamine meets all three – it is in your body as the most abundant amino acid; it is easily and readily available in tons of foods that are rich in proteins (which is then a double positive); and your body cannot absorb an excess.
So it is very likely that IF you are eating a proper diet that a supplement of Glutamine is a waste of money – and that is just from the basic biochemistry. You might have specific absorption issues, I really don’t know … but for most people, all they need to do is eat well, the rest is just falling prey to marketing. There is a reason we have a billion dollar supplement industry … and it is NOT because people need the supplements.
txa1265 – In a perfect world, nobody “needs” supplements because they eat a perfect diet. In a perfect world we could all afford the necessary foods to assure proper recovery, calorie intake, or whatever we need for our activity level. But, this is not a perfect world. I can buy a $10 thing of Glutamine that will last me for forever or I can buy some chicken that I will be done with in very little time. Its a cost to benefit ratio.
Also, just because something is in your body in abundance doesn’t mean its absorbed properly or utilized properly. There are so many examples of this.
Proper diet – relative term. People use to think eating a low fat, high protein and moderate carb diet was “proper”. Maybe it is? Maybe it isn’t? Who defines proper?
It is easy to say eat a proper diet…what is that…balanced? Some meat…vegetables and fruit and whole grans? Ask different athletes what they eat diet wise…a runner’s diet will be extremely different from a rower’s diet or cyclist or bodybuilder…etc. A proper diet is a relative term.
I am not sure I would trust the people putting out the “basics” of what a proper diet is over the past 50 years.
It’s all relative – 10 years ago – fat was the enemy…now Sugar is the enemy. Maybe 10 years from now we will say eating all this protein and chicken is the enemy…what is proper…
Oh and glutamine – just for you to peruse through some promising studies about supplementation of glutamine:
http://www.ncbi.nlm.nih.gov/pubmed/23143993
http://etd.lsu.edu/docs/available/etd-06162005-142747/unrestricted/Piattoly_thesis.pdf
There is obviously counter evidence and studies to these as well…but again – you have elite athletes taking these sorts of supplements whether it is ZMA, glutamine, BCAA, etc. Why do they do it? Because they are stressing their body and they would rather have too much than too little as well as trying to gain any edge they can. Nobody is perfect with their diet.
I had mixed thoughts on replying, but needed to address one area: food as an ever changing target that is ‘all relative’.
In science it is NOT all relative. Fat was a manufactured enemy – and guess who paid for that marketing? The people making money off of dumping sugar into things.
Even back then there was evidence to the contrary – significant evidence – but just like good marketing has sold billions of unnecessary supplements, so too did strong anti-fat marketing lead to a low-fat trend we still struggle with today.
The basics of protein-fat-carb, in different ratios from different sources based on your specific needs as a person to fuel your activity level and athletic needs (if any) … those are not subject to the whims of the latest fad diet put forth by the latest person who knows better than the establishment. These are our digestive reality, augmented by our individual allergies, intolerances, absorptions and so on.
Food in terms of what the body requires is not ‘relative’. It is the varying amounts that different athletes require to perform or achieve what they want. If you want to talk in the ‘average’ person’s terms of a diet that is one thing – talking in terms of various athletes is a whole new ball game.
Ask many professional bodybuilders what they eat – most of them – light on carbs, heavy on protein and low on fat (obviously there are variances). I guess most of them are by your ‘terms’ unhealthy. I think many of them would be OK with that label.
I’m not disputing that we all need some of each type of macronutrient – I am extremely passionate about when people question or criticize people for taking supplements and just claim – get it from your diet. That is not always as easy for some people as you make it out to be whether it is knowledge-based, financially based, or whatever.
As far as nutrition is concerned – it is not all black and white…look up The Fruitarian. I guess he does OK living off nothing but fruit for years and years.
I can appreciate your obsession with science but unfortunately I am not one of those thinkers that see science as black and white. Science has done great things but has also got a lot of things wrong (yes, even the basics) over time.