Recovering from long runs

[stitchfan18]

I would love some tips and pointers on how to recover from long runs quicker. I did 13.5 outside yesterday, and my legs are very sore this morning. The soreness may be partially due to the fact that it's been snowy here for so long that I've been in on the treadmill lately. Partner that with the fact that it was my longest run since November, and I'm sure that adds to the pain.
When I do Dopey next January, I know I'm going to have to recover quick from each race, so what tips can you share to get running again quick?

 

[verticalchaos]

Well, my first bit of advice would have been a cold bath right after yesterday. It doesn't have to be ICE, but it needs to be cold. That immediately decreases any inflammation, and it really does cut down on the next day soreness.

But since we're beyond that time period, just keep moving today. Eventually it will work its way out.

 

[saysay]

An epsom salt bath could help you.

 

[rubato]

I ran my first half in April and ended up being incredibly sore afterwards. Then, when I started training for Goofy, I added an ice bath after any run over 10 miles. Haven't really been sore since. Just a tiny bit of stiffness. And, I agree with keeping moving. I like to go do something that involves standing after those really long runs.

 

[stitchfan18]

Thanks for the Tips! I'm feeling tons better since this morning. I think I was still a little stiff, so after moving for awhile my legs feel a lot less sore.
I'll have to start trying the ice/cold bath after long runs from now on. I usually don't mind a little soreness the next day, it makes me feel like I had a really good long run when I'm sore after. With dopey on the brain though, I know the key to finishing all the races is the speedy recovery time.

 

[jmasgat]

My advice.....make sure you stretch after your long run. I have a short yoga routine that I do, along with foam rollering my IT bands. Also, make sure you have the proper recovery food after your run--for me it's chocolate milk and a toasted peanut butter banana sandwich. Also, make sure you are drinking/fueling properly DURING your run (it all starts there).

These help me get through my current crop of 18-20 milers reasonably well.

Maura

 

[cewait]

I think even more important than the bath is a regular routine of post run stretching, a routine of rolling and /or sports massages and a program of yoga/pilates. I will not discount the effect of a cool post run bath but think that a better program is to incorporate all the above.