Recovery Tips For After A Long Run | Marathon Training Recovery Ideas

When you're training for a marathon, or just going out for a long run, taking your recovery seriously afterwards will help you improve your running in the long run *pun intended*. Check out our top recovery tips for after a long run - including ideas of what to eat and drink and how best to avoid any aches and pains - in this video.

↓↓ What's your favourite recovery tip after a long run? Tell us in the comments below ↓↓

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[theunknownpodcast]

I always get stiff shins after a run, Don't know why, Cant run the next day because of the pain. Give it a few days and it's totally fine. Gonna buy myself a roller to help, Thank you for the tips!

[harrison]

Lying with your legs up against a wall after a run is a very underrated recovery practice

[simacca]

Great summary clip... Compression socks, was a sceptic, now never run without them. Prepare your recovery food or shake before you run and it's ready for you when you get home.

[leahsmith]

My longest run is three miles 🙃 but I’ll keep in mind

[AllanDavisArt]

Perfectly timed video. Done a half Marathon yesterday and plan to do 10 miles later today and another half Marathon on Wednesday.

[LuvMyCardiKids]

My physical therapist turned me on to ice baths following long runs. He said that there is a lot of inflammation following a long run that a warm or hot soak, while feeling good initially, will only exacerbate. What will reduce the inflammation and speed recovery is an ice bath. While difficult to do initially, I now look forward to them as I know it will remove all the soreness. Only stay in 15 to 20 minutes. I swear it works. I have done marathons with friends who won't do ice baths and while they're moaning, groaning, and going down stairs backwards because they are so stiff and sore, I'm going out shopping and walking around doing touristy things!

[Maxyshadow]

Thank you running channel!! You always seem to know what I need to know when I need it!

[mauricioaugustin]

Im about to run a 30k this Saturday! YouTube doing his job
This video content is NEEDED 🔥

[speenozxr]

I’m definitely in the elite athlete sleeping class 🤣

[account-pending-deletion]

I'm convinced YouTube is spying on me. This showed up in my recommended videos right after I finished a 13mi long run. GET OUT MY HEAD

[northernninjarunner]

Taking Magnesium before bed helps with you’re 💓, reduces cortisol the stress hormone and helps you get a great nights sleep naturally.

[alexm]

Ran my first marathon 2 weeks ago. Went for an easy 3 mile run today and I was hurting ALL OVER. Everything hurt for the first mile. The last two were great but a few hours later and I feel like I ran 20 miles this morning. Never experienced this before 😆

[Strawberriesandcream]

She sounds like a BBC presenter. Thanks for the advice!

[TheSiameseDreamer]

Lactic acid cannot pool. It is only produced when using muscles and running out of sugar. For example when sprinting, the burning sensation one feels is the lactic acid building up. Your lactate threshold is how long you can push at a given effort before lactic acid begins to build up. But once you stop exercising or reduce load to a recovery level the acid will be removed. It is a misunderstanding that stiff or sore legs (post exercise) is caused by lactic acid.

[bravoalley]

You mention studies. Would you consider adding those sources in future videos?
Also any opinion on trigger balls and power bands?

[shermsticky]

Loving this channel, I’m semi new here. I do wish there was more talk/info on natural electrolyte drink options. Like, is honey, salt, and lemon water useful to replenish electrolytes?

[tanyahawes]

I just completed my first 18 mile run and it's my low back and quads that are tight and sore. I cool down at least a half mile, hydrate with some water and Gatorade for the salt. Have done Pb sandwich or mini wheats for protein. Then a wonderful Epsom salt bath is amazing. I need to get better about stretching after running. Good luck everyone

[ClareMaary]

I did my longest run today, 11.5km. I did a solid hour of stretching after, and then a further 6 hours of solid eating. I feel that is a problem haha

[dickybarr]

This is definitely an area, I struggle with. Stretching & foam roller I just don't understand. Thanks for the tips👍#TheRunningChannel

[bigteno]

Fantastic tips. Bath and a meal for me!!