Post Long Run Checklist

So, what's the best way to recover from a long run? Here is a general guideline of what you can do to minimise soreness & promote recovery. Just don't go home and get straight back into bed.

• 5-10 minutes after. Elevate legs against a wall or chair.

• 10-20 minutes after. Shower & finish with cold water.

• Within 30 minutes. Drink water & replace electrolytes.

• Within 60 minutes. Eat a meal with 4:1 or 3:1 carb to protein.

• Within 60 minutes. Drink tea or coffee with meal for recovery.

• Within 12 hours after. Foam roll your major muscle groups.

• Within 12 hours after. Move about to prevent stiffness.

Martin

Oracle Fitness

Personal Training / Sports Massage / Running

London