Long Run Routines- Prep and Recovery

Today Inside the Athletic Grind will publish my article on the What is recovery? .  It got me thinking about how as runners or athletes we all have our own routines.  What we do leading up to a long run or a game. What we do after.  How we rest and recover for the next one.

As a college soccer player our schedule typically consisted of game Friday night and a game Sunday afternoon.  So I quickly learned the importance of recovery.  What I did after the game Friday and how I actively recovered Saturday determined my performance on Sunday.  The same concept translates into my running routines.  The better I cool down and recover after a tough run, the better my legs feel for the next one.

I am still learning a lot about the sport of distance running, and I am sure my routine will change many times before I have it perfected. However, I decided to share with you my long run routine. Everyone's body works differently, and this is what I found works best for me.

My long runs are almost always Saturday mornings, but my prep starts Friday morning (or does it ever really end?)
*all of the eating times are estimates based on my schedule at work

• 5:20am wake up. Get ready for work. Stretch while I'm getting ready.
• 6:20 am eat small meal (whole grain cereal and almond milk)
• 8:30 am eat snack at work (bagel peanut butter or oatmeal with peanut butter)
• 10:00 am eat another snack (fruit or veg)
• 12:00 pm lunch (another veg, carb, protein, fruit)
• 2:00 pm snack (carb and protein)
• 6:30 pm dinner (3 part carb and 1 part protein)
• 9:00 pm snack (graham crackers or small bowl of cereal)
• 9:15 pm- 5:30 sleep

Saturday morning:

• 5:30 am wake up. Eat 1 egg, 1 piece of toast, bowl of cereal with almond milk, coffee
• 5:45 am- 6:45 am go back to sleep
• 6:45 am to 7:30 am get dressed, grab my things, warm-up
• 7:30 am start my run. (I take a GU with water about every 45- 50 minutes of running)
• Finish my run.  Walk and light dynamic stretching for about .25 miles.
• Drink about 12 oz of water. Continue stretching with longer holds.
• Make a protein shake (1 scoop)
• Foam roll anything that seems to be bothering me.
• Stretch for another 5-10 minutes
• Long shower (applesauce if my stomach is upset)--at this point I ice anything that is nagging me
• bread or bagel with peanut butter with more water
• Legs up in bed
• 1-2 hours after I finish I eat a complete meal

Recovery continues the rest of the day by activating my muscles by walking and light stretches.  Plus if I'm lucky (I get a message from my loving boyfriend). I make sure I drink enough water and continue to eat often and healthy throughout the day.