Posted on February 26, 2013
How do you recover from a long run?
Good morning!! I hope your off to a beautiful start.
Over the weekend while catching up on Runners World and came across a really cool article called “A Good Cure? The lowdown on recovery remedies” in the January 2013 magazine. I wanted to share a few things I found pretty interesting.
“The Cure > Compression
The Verdict > Try it
While they’re not noticeably effective if worn immediately after exercise, one study in the Journal of Sports Sciences shows that compression socks can reduce delayed onset muscle soreness if worn during a run. “They’re especially effective for hill runs because the extra tightness reduces muscle load, decreasing post workout soreness,” say’s Sims.”
Y’all know I’m a huge fan of compression socks & sleeves. I really do think they help me bounce back faster after a run. After reading this, I’m going to wear them on regular training runs. They sure don’t hurt so I shall continue to rock ‘em!
“The Cure > NSAIDS
The Verdict > Skip it
Following a tough run that makes walking down stairs uncomfortable, you may take nonsteroidal anti-inflammatory drugs, such as ibuprofen, because they relieve painful inflammation quickly. But this actually impairs muscle growth, says Sims. Plus, NSAIDs can make you ignore cues that your body is fatigued. And if you push through soreness, you could further delay your recovery.”
I found this one really interesting. Who knew ibuprofen impairs muscle growth? I’m curious about how much it impairs growth. I guess every little bit counts though.
I’m guilty of popping a few after a long run, especially a half marathon. See, yet another reason to have a coffee instead. <-that has nothing to do with anything at all, but let’s just go with it mmmkay.
“The Cure > Ice Bath
The Verdict > Try it-maybe
Research on whether sitting in a chilly tub reduces post run achiness is mixed-some studies report it helps; others say it makes no difference. Jason Karp, Ph.D., author of Running A marathon for Dummies, says there is some evidence that cold water can lessen exercise related muscle damage and inflammation, so it could benefit you after a particularly intense or long run (like a marathon) where your muscles have experienced the most damage. But if you’re not up for the teeth-chattering treatment, don’t feel compelled. However, “spot icing” to reduce pain and inflammation in an acute injury, like a twisted ankle, is smart.”
Since I like my baths hot and bubbly, I’m not brave enough to try an ice bath after a long run, but some runners swear by it. Maybe I’ll work up the courage this summer? I totally agree with “spot icing” if a muscle is particularly sore or achy, icing definitely helps.
Last call for 40% off Pro Compression socks. Promo code SCB ends 2/28.
P.S I hear the March sock of the month email is coming out a little early, but ya didn’t hear that from me. 😉
Spill your recovery secrets! Anything you swear by?
Do you use compression socks or sleeves? How do they help your recovery?
Do you take NSAIDs after a long run?
Have you ever taken an ice bath? How does it help you?