At the beginning of our last long run we talked briefly about recovery after 
a long run. With our long runs strating to increase it is important to take 
care of yourself and help your body to recover 

Here are three key steps that we recommend to improve the recovery of your 
muscles and whole body. 

1) Leg Drains 
When: within ~20 minutes after your run 
How: lay on the floor with bum against the wall and legs lying parallel on 
the wall. Sit there for 3 - 5 minutes. 
Why: you body has been working hard at pumping blood out to the extermities 
of your body. This allows the blood to flow back to the centre of your body 
and helps to prevent ..... 

2) Eat the Right Combination 
When: within ~1 hour after your run 
What: your body has used up a lot of energy in your body. In order to 
replenish you body to allow for optimal recovery you need eat something with 
the right ratio of carbohydrates, protiens and fats. 

Examples: Chocolate Milk (up to 8 - 12 oz) 
    Fruit Smoothie with protien powder or tofu 

Why: .... 
     

3) Cold Shower 
When: within ~1 hour after your run 
How: you can either run a cold bath or shower (as cold as you can handle) 
and focus the walk on the major muscles that you worked out (legs for a 
run). If you have a shower with a removable handle take the handle and run 
the cold water up and down you legs. Stay in the cold water for at least 10 
minutes or for as long as you can handle. 

In the past I have filled my kids little pool with cold water from the hose 
and sat in it. Also, if you are camping or at the beach you could go into 
the lake water at least up to your thighs. 

This one can be difficult to do especially in the winter or colder months 
however it really does help the recovery process and if you only had time to 
do one recovery technique after a run I would recommend the cold shower. 

Why: the cold water allows your muscles to contract and start the recovery 
process much sooner...... 

If you have any questions or concerns please contact me by email @ 
This e-mail address is being protected from spambots. You need JavaScript enabled to view it or by phone @ 715-0526 

Becky Fadden