Whole body tired.
Calves feel like bricks.
Slightly stiff shoulders.
Very hungry tummy.
That’s how I feel today: my long run hangover continues. 🙂
It’s two days after my long run on Saturday and I’m not actually too sore. But I’m very lethargic. Perhaps it’s just the mid afternoon slump, but by god am I feeling it (tired) today! I think, put simply, I just need more sleep. So an early night for me it is.
The plan was to go swimming, but this FIRE has put a stop to that… we won’t be able to move because of the traffic. Dinner and bed for me. 😀
I thought I’d get this together before I went into dreamland…
Here’s some advice on how to recover from long runs:
If you’re training for a marathon or you just like to do longer runs on the weekends, you may find that you feel really exhausted after your long run. But is it normal to feel completely wiped out for a day or two after doing a long run?
You should expect to be a little tired after a long run. You’ve expended a lot of energy and put a lot of physical demands on your body. Sleep is part of the recovery process, so it’s definitely important to rest when your body is telling you to.
However, if you feel as if you’re sleeping away your entire weekend, here are a few things to keep in mind:
Make sure you’re eating properly, especially after your runs. After running, especially a long run, you want to replenish energy as quickly as possible. Muscles are most receptive to rebuilding glycogen (stored glucose) stores within the first 30 minutes after exercise.
If you eat soon after your workout, you can minimise muscle stiffness and soreness, and help reduce your fatigue. Also, keep track of what you’re eating and make sure you’re following a balanced diet. You may not be getting enough iron or protein.
Get enough sleep during the week. Aim for 7-8 quality hours of sleep a night — the right amount for most adults. Getting very little sleep during the week and trying to “catch up” on the weekends is not a good idea because it alters your sleep schedule. Your body is forced to adjust to these changes and, as a result, your quality of sleep is poor. Try to establish a more consistent daily sleep schedule.
Make sure you’re not overtraining. Running too many miles and not giving yourself any rest days will definitely leave you feeling exhausted most of the time. To avoid overtraining, don’t increase your weekly mileage by more than 10%. Try to give yourself periodic “rest weeks” by dropping your mileage by 50% every fourth week. Take at least one rest day a week, by not exercising at all or doing a cross-training activity instead.
I’ll definately be penciling in some rest this week that’s for sure! 😀
What to eat after your runs:
After running, especially a long run, you want to replenish energy as quickly as possible. Studies have shown that muscles are most receptive to rebuilding glycogen (stored glucose) stores within the first 30 minutes after exercise. If you eat soon after your workout, you can minimise muscle stiffness and soreness.
You’ll want to consume primarily carbs, but don’t ignore protein. A good rule of thumb for post-run food is a ratio of 1 gram of protein to 3 grams of carbs. Nutrition bars, such as Clif bars or Power bars, are healthy options. Other examples would be a bagel with peanut butter or a smoothie made with fruit and yogurt.
If you feel like you can’t stomach solid food immediately after a run, try drinking some chocolate milk. Chocolate milk provides plenty of protein, carbohydrates and B vitamins – making it a great recovery drink. And cold chocolate milk tastes pretty refreshing after a run.
Don’t forget to rehydrate with water or a sports drink after your run. If your urine is dark yellow after your run, you need to keep rehydrating. It should be a light lemonade color.