Many of us are in the peak weeks of training for fall races. During those peak weeks we put incredibly high demands on our bodies. Because physical training is a process of repeatedly tearing down muscle tissue and building it back stronger as we adapt to the training load, attention to recovery is absolutely critical. Here are some of my favorite ways to make the most of the recovery process.
Refuel ASAP. I recommend my athletes take in a mix of protein/carbs within 30 minutes after a workout. If you can get something down within 10 minutes post-workout, even better. It can be as simple as chocolate milk, a recovery smoothie or a turkey sandwich.
Body Care. I like to think about an athlete’s body as a high-performance machine. It’s important to not only fuel it properly but keep it in excellent working condition. Getting regular massages, working out imbalances and attending to trouble spots are so important. Personally, after a long run I like to soak in an Epsom Salt bath, but that’s not always possible due to time constraints, travel and logistics. When I learned about Epsom Salt Rub from PROcure, I was all over it. It’s a soothing gel that massages away aches and pains. Since I injured my posterior-tibial tendon, I’ve been massaging the injury site daily with Epsom Salt Rub and letting it absorb. I love that I can get all the benefits of an Epsom Salt bath in a convenient tube!
I wasn’t kidding when I told you my leg looked like a war zone.
Since recovery from this tendon injury includes more than my share of Graston treatments, I’ve got lots of bruising to show for it. PROcure Bruise Remedy is coming in quite handy and it feels great going on. This botanical-rich formula can also be used to improve the appearance of spider veins.
I love that both PROcure products are made from simple, natural yet effective ingredients I trust like Magnesium, Aloe Vera, Arnica, soothing Botanicals and Essential Oils. There are no harsh chemicals to worry about. I also love that both come in convenient tubes I can toss in my gym bag or travel tote.
Try PROcure products for yourself and get $2 off with this coupon! Find them at Walmart in the First Aid aisle or on Amazon.
Stretch and Foam Roll. Did you know that foam rolling is a form of myofascial release? It can be done before a workout to loosen up tight joints or after working out to expedite muscle recovery. See a good foam rolling routine here.
Eat Anti-Inflammatory Foods. Tough workouts break down muscle tissue. Inflammation is your body’s way of rushing over and repairing the damage, which is a good thing, to an extent. But chronic inflammation = nagging aches and pains as well as increased risk of disease and stroke. Eating an anti-inflammatory diet (think fruits, veggies, lots of Omega-3 fatty acids) helps keep inflammation in check so you feel better, fresher, sooner. Throw some fresh pineapple and tart cherry juice in your post-workout smoothie. The unlikely combo of Roasted Sweet Potato and Pineapple is another one of my faves.
Get Plenty of Rest. We all know sleep is crucial but do we get enough? Now that summer’s coming to an end, and school is back in session, my routines are changing significantly and it’s coming at the expense of adequate rest. Sleep enhances muscle recovery through protein synthesis and human growth hormone release. The brain reharges during sleep so that you can be more focused and motivated when awake.
How do you optimize post-workout recovery? Have you tried PROcure products? Do you stretch? Foam roll?
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I love epsom salt baths but I have not seen the epsom salt lotion. Looks great to me
I am going to hunt for that epsom salt lotion, it sounds fantastic! Thanks for these great tips – I need to work on getting enough sleep. I find myself wanting “me-time” in the evenings after kids have gone to bed, so I stay up late for no “real” reason. I think I will focus on early nights this week.
I love a nice Epsom salt bath but a lotion is so much more convenient! These are all great tips.
I have a foam roller but I wasn’t good about using it until recently. Ever since I had piriformis issues, I have been form rolling at least a few times a week. It definitely does help!
Melissa when I first started running I paid the price of not foam rolling too. Since then I’ve “graduated” to a firmer one and I love it!
I’m so glad you are writing about inflammation today–so am I! It’s as if we channeled each other…
Seriously, you aren’t selling that Graston treatment to me. I can’t believe those bruises are from that! Ouch!
That Epson salt rub sounds great. I love taking hot Epson salt baths after s long run. Never new there was a cream form.
I also love epsom salt baths but that cream looks really awesome! I love that there’s a coupon and that it’s available at Walmart. Everyone has access to a Walmart no matter where you live, and it’s probably affordable unlike so many products people blog about. I’m going to check it out. You’re right that there’s not always time or a good place for an epsom salt bath too… looking at destination races where the hotel room doesn’t have a tub and only a shower!
I take epsom salt baths after long runs, but haven’t ever seen a cream before…I like it!!
I need to work on getting in my food intake sooner. I usually jump right into an ice bath after a run so my eating is always a little bit delayed.
I do tend to foam roll and stretch after runs which makes me feel better. Sometimes I still suffer from DOMS but it’s not as frequent anymore. I also like to rest for a little bit, but then keep moving. If I sit the rest of the day after a long run, my legs hate me!
My post-run routine is a smoothie and foam roll but I most love my routine after a long run for recovery: smoothie, foam roll, cold bath, lunch and a nice nap with the dog!
Jennifer that sounds like a great routine!
I have my foam roller and then hot showers and stretching. Sometimes it hurts so good, but it’s important to stretch the muscles when they’re still warmed up.
That epsom salt lotion sounds pretty freaking fantastic. I do ice baths too – they are torture, but I swear they make a huge difference for me.
I’ve never seen the Epsom salt rub on! I will have to check that out! I am always sore from my gym workouts I know I’d use this product! Thanks Marcia for sharing!
I need to try that epsom salt rub. That sounds so much more convienient than having to find the time to sit in a bath.
Miriam it totally is! Great for travel too!
Great tips! For anti-inflammatory foods I drink tart-cherry smoothies and eat turmeric infused baked goods
I love this idea! I’m not one for baths usually, but Epsom salt lotion sounds perfect! I also need to foam roll more consistently, though now that I’m making my video series I do it more frequently.
I will definitely have to check out Procure! My foot soaks have come to a screeching half in summer & I know that I still need them.
I’m fairly religious about foam rolling, although I’ve been known to skip it a time or two — but I also know I’m better when I do it!
I love Epsom Salt baths so this rub sounds like an ideal product for me!