How to Recover From Hard Workouts

Follow these tips on how to recover from a hard workout so you'll be back on the road again. happyfitmama.com.

Prior to my ankle roll situation late last week, I’ve been feeling pretty marvelous with my running. Training for Mt. Washington got my weekly mileage the highest it’s been since my injury in April 2015. That along with speed work and running hills, mountains and then more hills leave my legs feeling like Jell-o but also super tight and fatigued. I’m guilty of skipping a lot of the steps in recovery just because Mama and general life duties pop up as soon as I walk in the door post run.

Recovery is just as important as the actual workout. To gain strength, speed, etc, muscles grow and become stronger when they are subjected to forces that cause tiny tears in the muscle fibers. It’s during recovery that the body repairs these fibers and builds new blood vessels to the stressed area.

None of this happens unless you have proper rest and recovery.

Here are 5 post run/workout recovery tips I’ve been using to help reduce soreness, enhance my fitness and to keep me healthy all summer long (and beyond!):

1. Fuel up – Post runs over 1 hour, you have about a 30 minute window to refuel to avoid insufficient glycogen stores for your next workout. I try to get the recommended 4 to 1 ratio of carbohydrates to protein via a smoothie or bowl of oats with nuts and fruit.

Stonyfield Yogurt and Navitas

2. Ice – Since my injury last year, I’ve been faithfully icing after every single run. Even if nothing hurts. Ice does a body good!

3. Foam roll/Stretch – My foam roller has become a part of my daily routine. I’ll roll for 10-15 minutes targeting my quads, hamstring and calves. Stretching regularly has helped too. And of course, yoga. I try to attend at least 3-4 classes a week although with the new summer schedule I may have to supplement at home more.

Post run stretch | happyfitmama.com

4. Compress –  Compression socks and wraps are my BFF’s. I don’t like to wear them during a run but love to feel the squeeze post workout. I prefer the full socks rather than sleeves for the ankle/foot compression too. It’s hard to wear all the compression gear during the summer because, let’s face it, compression socks don’t look the greatest with a cute summer dress. I try to at least wear socks or sleeves to bed.

5. Sleep– I try to get at least 7 hours of sleep a night or more before a long run or hard workout. Sleep is when the body fully recovers from all of your hard work. If you skimp on sleep, you skimp on recovery.

New-Chapter_Blog-Photo-5

The newest addition to my routine is taking Every Woman’s One Daily from New Chapter Vitamins. I used to think that I could get all of vital nutrients from what I eat. But sometimes I slack off. Every Woman’s One Daily Multivitamin is made differently than a regular multi. It’s fermented with probiotics and whole foods, and gentle enough to take any time – even on an empty stomach! Its Non-GMO Project Verified, made with certified organic vegetables and herbs, vegetarian, Kosher, gluten free and never made with any synthetic fillers.

You can find New Chapter Vitamins through Amazon.

How do you recover from a hard workout?

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I was selected for this opportunity as a member of Clever Girls and the content and opinions expressed here are all my own.

13 comments on “How to Recover From Hard Workouts

  1. huh
    Id never considered supplements for hard workouts BUT Ive not been too hardcore lately
    I wonder if this would/will help for my WALKING MARATHON training?

  2. I too skimp on my recovery most of the time because parenting!!! But I definitely make time to stretch and I foam roll and use heat/ice on extra sore areas most nights after the boys are in bed. I like that you can take these supplements on an empty stomach! Sometimes that just makes popping them so much easier…:-)
    Hope you are fully recovered and resuming training!!
    Allie recently posted..The Rundown On the Road – Tuscany, ItalyMy Profile

  3. I’ve been using those supplements — I like them. Had been doing straight-up turmeric and a ZMA before, but like how all the othr recovery ingredients are included

  4. I’m so impressed that you do 10-15 minutes of foam rolling! I really need to be better at it now that marathon training is kicking off. I call 2-3 minutes good. :-)

  5. Great tips! We all need the reminder to focus on recovery. Ice is quickly becoming my best friend after a run, especially since I feel hyper sensitive to any twinges after spraining my foot. So ice the foot, the hamstring, everything!

  6. Recovery is so so important! I’ve learned the hard way, and I have no intention of doing that again! Thus why I have so many posts dedicated to the subject, lol

  7. Sometimes running on concrete vs. grass causes soreness when in my calfs when doing uphill training. Ever since adding foam rolling into my post run workouts, I’ve recovered and felt more stimulated the next day. Great Tips though sleep is the master of all!

  8. Getting more sleep is the biggest thing I am trying to work on! I notice a huge, huge difference in how I feel when I don’t get enough.

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