post run recovery drinks or food? Or rest?

[Karen59er]

My runs are getting longer but I’m noticing that I’m also feeling more tired the next day, and muscle aches. What do you do post run to nourish your body? On rest days I walk, do Pilates yoga and have recently started weights (which my be another reason why I’m more physically tired) but I’m wondering if my diet needs more of something. I find it naturally hard to sit still for long being a bit of a fidgety type. All ideas and advice welcome🙏😊

[MissUnderstanding Administrator On a break Graduate]

Congratulations on the longer runs! How long are you talking? I found as I got beyond an hour, I had to think much more carefully about what I was eating. I tend to add a few snacks before or during a long run. It’s been a bit of a work in progress. Things like fruit and seeded oatcakes, dates or a few jelly babies. Plus really consciously making sure I was drinking enough in general as well as taking water with me on the longer runs. What’s your usual routine for eating before a long run? Perhaps you might need a little more at breakfast?

You might find that as you get used to the longer runs, your tiredness settles down. That often happens when you increase distances. It could be worth taking an extra rest day if you’re feeling very tired.

Generally, I try to eat healthily with a wide range of fruit and veg. Luckily I’m a vegetarian who loves veg with really helps!

I did an online seminar about running nutrition recently and the lady running it was talking about how many female runners are scared of carbs because of the bad press they get. When you’re getting to the longer distances, you really need the carbs as fuel. That was really reassuring to me as a pasta addict!

Have you visited Bridge to 10k yet? You’d be most welcome! I think it’s the longer distances beyond the c25k programme where people really notice they need to think a bit more about eating. The half an hour runs are much more forgiving in that respect! I can do a 30 minute run with no breakfast but I’d be on my knees trying to do 45 minutes without having eaten! There’ll be a lot of posters there who have had the same struggle as you-nutrition is such a common thing to have to play with to get right!

healthunlocked.com/bridgeto10k

[Karen59er Graduate in reply to MissUnderstanding]

Thank you so much for taking the time to repIy so fully. I probably don't eat enough before I go out as I don't like running with a full feeling in my stomach (hence why I was looking for more recovery stuff) but what you say makes total sense - just leave a bit more time for digestion before running. l run for about 45 minutes - sorry no idea of distance as that sets up an expectation which ruins my motivation - I just run for the joy of how it makes me feel - more for mental health really. 10k sounds a bit scary to me but then again I could probably keep going after 45 minutes - it is when I stop that I feel knackered. I will take a shy peak at the 10K programme...

Carbs tend to make me a bit bloated but thank you for the tip (and making me feel better about the carbs that I do eat😀). No risk of losing weight - I love food too much!

[MissUnderstanding Administrator On a break Graduate in reply to Karen59er]

Distance doesn’t matter at all-I totally forgot to say that lots of posters on bridge are building towards 60 minutes running, or basically any runs longer than the 30 minutes from couch to 5k. There are plenty of us regularly running shorter than that too! All runs are good runs-I love the way you’re approaching them as opportunities for joy. There’s absolutely no pressure at all to run for longer unless you want to.

There’s actually a time based version of the magic plan which gets to 60 minutes running which might suit if you’re looking for something to follow, although it sounds like you’re increasing gradually and organically which is great!

Here’s the link in case it’s useful. Feel totally free to ignore if not!

healthunlocked.com/bridgeto...

It’s definitely worth trying eating earlier. That’s always my aim! I’ve found as I’ve practised (mainly through my laziness and disorganisation ) eating closer to runs, it’s got better!

[John_W Graduate]

How much water do you drink ?

[Karen59er Graduate in reply to John_W]

Very good question - I do find water a bit boring and after a glass of water tend to drink more tea (normal and herbal) - quite a lot of it - but that is a very good reminder that I am probably not drinking enough water - thank you for the nudge🙏

[Hedgehogs123 Graduate in reply to Karen59er]

I definitely would recommend drinking more water, particularly on the day before your long run. I can feel a massive difference if I do say an hour's run and haven't drank enough the previous day, I get really heavy and tired legs.

[Yesletsgo Administrator Graduate]

Not food related but are you stretching before and after your runs? Dynamic stretches before and static stretches afterwards can really help relieve those muscle aches.

I take glucosamine when I think of it, supposed to be good for your joints.

Regarding drinking, check the colour of your wee. If it's very pale you're drinking enough. If not, drink more. My tip would be to just grab a glass of water when you're standing by the sink not doing anything., knock it back and you won't notice it's boring

Good luck!

[Karen59er Graduate in reply to Yesletsgo]

thank you! Excellent tips!

[OldManRunning Graduate in reply to Yesletsgo]

I keep a small glass in the bathroom too so everytime I visit I knock a glass back 😂

[fitwithgail]

There is an excellent author Reenee Mcgregor who writes about fuelling for training and recover. Her book Training Food is great and she does lots of podcasts. I'd recommend getting her.book from the library or looking her up. Generally balanced and whole food is best. Carbs, fats, protein are all important and staying away from processed xxx

[Hedgehogs123 Graduate in reply to fitwithgail]

Thanks for the tip! Training for my first HM so will look her books up.

[Karen59er Graduate]

thank you so much! I’ll pop over to library and look up - great advice on this forum- I love it❤️

[Roxdog Graduate]

I experienced something similar when I was running for longer (it's been a while, but that's another story). I think that a lot of post run stretching is really key to any muscle aches. I never skimp on the stretching and hold the stretches for quite a long time. I truly believe that has stopped me getting injured.

As for tiredness I always take a small snack on long runs and give myself permission to stop momentarily to eat something. When I was running anything over a 10k it might be a couple of bites of an energy bar and some water. Anything shorter I might take a couple of jelly beans!

Good luck!

[Karen59er Graduate]

love the idea of jelly beans! Over 10k sounds incredible- I couldn’t last that long without a decent snack. When I used to cycle long distances for charity there was always a tin of jelly babies - had quite forgotten! I also took a post cycle recovery drink made by a nutritionist in the cycling club - it was literally like a cartoon as I drank it I could feel my energy being restored from my legs to my brain - I think I need to track her down again! It has dried egg in it and all manner of good things and wasn’t all sickly sweet like commercial brands