After my first 50K, I felt pain like never before…well, that is a lie. I felt similar pains after my first marathon – the Garmin Marathon, in April. The plus was that since I new similar pain from my 26.2, I was a little more prepared for the pain I would feel at my first 50K.
Since the Kansas Rails-To-Trails Fall Ultra Extravaganza Prairie Spirit Trail 50K (still a mouthful to try and remember…) was out-of-town for me, I was sure to pack some extra essentials so I could promote recovery as soon as I crossed the finish line! Heck, I had a pacing event the following weekend (…bad planning on my part) and I didn’t want to let anyone down! While stretching and a little yoga are great to help aid recovery, I also used a few other tricks and tools to help! 🙂
5 ways to aid recovery
I am a big fan of muscle creams. I have a couple different kinds that I use off and on – but after my first 50K, I was applying Body Glide Relief like it was my job. I kept it in my drop bag and since my dad met me at the finish with all of my drop bags, I was able to apply it soon after my race.
The convenient stick is nice so I don’t have to get cream all over my hands! I still keep this stick in my purse in case of nagging soreness after my runs.
mineral enriched water
I found HTWO water at a race expo this fall. I was interested in how it worked and will it work for me! I talked with one of the guys at the expo, and they ended up giving me a case of water to try.
The added hydrogen is said to benefit your body at the cellular level to boost metabolism, fight fatigue and relieve inflammation – all of which I new I was going to need for my first 50K.
I started drinking HTWO 2 days before my 50K event (one bag in the morning). Then I had one bag the night before, one the morning of, one after the event, and one each day after (or until I ran out of bags).
While my hubs is not convinced this water would give the results it claims, my legs were very thankful for the added nutrients! After a couple days of soreness and fatigue, I was able to start putting easy miles on my legs within a couple days – which would have been sooner if I really had the time to!
I do not plan on running any other 50K+ events without having some HTWO on hand! I know how I felt after my first marathon, and I do not want to deal with the long term pain and soreness if it isn’t necessary!
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I am not one to take a lot of baths. There are a few exceptions…
After a difficult race, I am prone to take an ice bath – or really, a super cold water bath…
When I am feeling sore from training or just want a little time to my self to relax, I will take a nice long, warm epsom salt bath. Just soaking in warm water helps relieve my muscles and the salts help ease aches and pains – and there is an added relaxation bonus for good smelling salts!
Even when I don’t have time for a full bath, I enjoy taking a little time to soak my feet 🙂 My feet take quite a beating and the warm epsom salt foot bath helps relieve my sore soles and then I can use a scrubby to take off some of the dead skin! Win win!
I am not the biggest fan of rollers and sticks when I am using them…but the long term relief that I experience is worth the pain in the moment!
I have several rollers and sticks in my arsenal of recovery tools. My small Trigger Point Roller is great for traveling, as it doesn’t take up much room in my bags. Also, my Trigger Point Stick, if fit longways in my travel bag, works wonders on the spot!
feet up the wall
In like with the yoga stretches – feet up the wall is a great position to help relieve achy leg muscles! It sounds exactly how I typed it…you put your legs and feet up the wall! So easy!!
Lay in a comfortable area with an open wall space. Sit next to the wall, and as you lay down on the floor perpendicular to the wall surface, start to rotate your legs up the wall. Stay in this position for a few minutes or as long as you are comfortable.
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What are your recovery tools? Do you have a magical recovery trick or tool that you use? I could always use more recovery in my life…
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7 thoughts on “five ways to aid recovery | Friday Five”
Hands down, my favorite recovery “tool” would be compression socks or sleeves. I wear sleeves for long runs (10+ miles) and sometimes for long races (always for marathons, though). And, I wear them for a couple days after these events (day and overnight). I still get a little post-race swelling, but it’s greatly reduced thanks to the compression ;_)
Oh yes! Compression socks are great before, during, and after runs. I seem to always be wearing compression socks or pants…it is just second nature 😆😆
Feet up the wall was my best friend after my last marathon, but I had no idea Body Glide made a muscle relief rub! Need to get that!
Yes!! It is a must 😀😀