Long run recovery

Hi all just looking for some tips on long run recovery, I'll begin HM training next week and have been doing 3 runs a week 2 x 5k and 1 x 10k but gradually adding 1k to the long run. I stretch and foam roll after every run and tried an ice bath today for 10 mins, my legs feel good but I felt a bit ill to be honest. What are your tips for long run recovery? Thanks in advance 😊

[Tasha99 Marathon]

Protein shakes. When I first built up to half marathon, I was wiped out after a long run. Protein shakes help. I like SIS rego. I used to get an ice bath too. 10 minutes. Fleece jumper and hat on. Music on. Since I’ve been doing low heart rate training, I don’t need to. You need to slow down if you’re suffering post run.

[Hidden in reply to Tasha99]

Thanks for the advice Tasha I'll give the protein shakes a go

[Stephen_UK Half Marathon]

Hi Tracy. Are you drinking enough before and after? Especially the day before rather than in the hour or so before. Worth checking this if you feel a bit ill.

[Hidden in reply to Stephen_UK]

Hi Stephen thanks for your reply I do make sure I drink enough I wondered if it was the ice bath? Also I had the covid jab this week and was a bit unwell after that so maybe it's that.

[Stephen_UK Half Marathon in reply to Hidden]

The jab certainly will have had an effect, even if only minor. As for the ice bath, that’s very brave of you!

[Hidden in reply to Stephen_UK]

Lol yes I'm not sure I'll take another ice bath, thanks and have a good day

[Stephen_UK Half Marathon in reply to Hidden]

You too, Tracy.

[misswobble Marathon]

If you eat and drink healthily, and get enough sleep you’re well on your way ☹️ You’re not over-training so you should recover well.

Progress steadily through the distances and have fun out there 😃👍

[Hidden in reply to misswobble]

Thanks misswobble, I'm looking forward to the challenge 👍

[misswobble Marathon in reply to Hidden]

I loved the bridge to 10k. It didn’t always go well, but having stuck with it I was elated when I finally nailed it. It was like running really opened up for me then and I just wanted to keep going 🙂

[SkiMonday Ultramarathon]

Since you're running three days a week, might be a good idea to arrange it so that you have two days off after your long run. Allows more time for recovery!

[linda9389 Administrator Marathon]

I often feel slightly nauseous after a long run in the morning. I'm playing about a bit with what I eat and drink and when. I always used to come back and drink chocolate milk and try to eat protein within an hour or two. But frankly I don't think my system is ready to digest all that! Yesterday I ate little and drank lots and I felt massively better for it. I think another part of my problem is dehydration - I don't drink much when I'm running. Using electrolyte tabs in my drink helps though. I hope you find something that works for you.

[Hidden in reply to linda9389]

Hi Linda thank you for your message, I'll try protein shakes for the long runs, the electrolyte tabs sound like a good idea. I'm treating myself to a sports massage later this week prior to starting the training plan. The ice bath did help with reducing soreness, can I ask what do you do to reduce / keep tight muscles flexible? I go for around 12 weeks and then boom I'm in pain until I see the physio again..

[linda9389 Administrator Marathon in reply to Hidden]

I'm the wrong person to ask as I go from one pulled muscle to the next! Obviously you should stretch after runs (which I'm really bad at). Cross training to strengthen muscle groups, yoga and pilates for stretches, foam rolling sometimes and (in normal times) a monthly visit for a sports massage. But I still have issues 🤷‍♀️

[Hidden in reply to linda9389]

That is reassuring to know that I do all of those things and still feel pain and that is normal! I thought there must be something I'm doing wrong / not enough of etc thanks again

[linda9389 Administrator Marathon in reply to Hidden]

Many, many people remain utterly injury free ... I'm not sure mine is a normal to aim for 😅