Since I started running distance about three years ago, my recovery in-between runs has greatly improved. I think this has a lot to do with how I treat myself post-run. When I first started running, I wouldn't even stretch after a run. I began running on a treadmill after work in my work's gym in 2011. I would get off between 4 and 4:30, pump (because I was still a nursing momma to Sweet P at that point), and head to the gym in my building's basement. I would have about 45 minutes to an hour to run before daycare pickup. I had a very finite amount of time to work with, or I would be late picking up Thing 1 and Thing 2 (and being late to daycare pick up is EXPENSIVE!). This meant that I often would run my little heart out and stop the treadmill at 5:30pm on the dot so that I could sweatily sprint up the stairs to my car and make it to daycare before 6pm. After pick up, I would have to nurse Piper and cook supper...all while watching a 2 year old. Oh yeah - life was busy! By the time the kids went to bed, I would collapse into a puddle on the couch. That was my recovery. Even after my first half-marathon in May of 2011, I didn't stretch. I napped. On the couch. And believe it or not, after that first half marathon, I basically stopped running until December of 2011. That's a whole 'nother blog post for a future date.
By December 2011, my family had moved from Washington State to the great state of Texas, and I had become a full time stay at home mom and a part-time employee for my company back in Washington. I had a lot of free time on my hands. Hello?!? My kids still took naps! Two whole blissful hours of internet searching! I started researching how to not feel like crap after a run. I read some books about running. And I started running. A lot. Fast forward to now, and I am confident saying that I have learned quite a bit about recovery tools such as foam rollers and how to engage in active recovery. I will admit, though, after my Saturday long runs, I still pretty much collapse into a puddle on the couch. For a few hours anyway.
So here they are! My "tools" so to speak for post-run.
These are the tools that I use (L-R): A foam roller, a stick roller, a Rubz ball, ibuprofen, epsom salt baths, ice baths, water, and targeted icing. Not pictured, but included, is active recovery.
I use all of these after a long run. And the day after a long run, I have started implementing active recovery to my routine (more on that in a little bit). Now, I'm not saying that every runner or triathlete needs to use these tools. I'm just letting you know what I personally use, and my reasoning behind them.
Ibuprofen
I will start by saying that I very rarely take Ibuprofen following a run. I used to pop them like candy. Before a run, after a run, heck, even sometimes during a run. And then I did a little research after reading in a book that the inflammation process was actually good for your body.
Taking ibuprofen before a run basically means that you are hurting before you start your run. If you are hurting before your run, it might be a good idea to take a rest or active recovery day or consult with your physician. Running through pain is never a good idea. And taking an anti-inflamatory to mask the pain is also not a good idea. When you are in pain, your body is trying to tell you something. It's important that you listen to it. Taking ibuprofen can also be dangerous to take during a run - and potentially life threatening. You can read more about that aspect in this Runner's World article.
I stopped taking Ibuprofen and other anti-inflammatories after reading that inflamed muscles can actually be good for your body. Huh? Pain is good? Runners really are crazy! I'll admit, we might be a little crazy, but there is scientific proof to back this up. When your muscles become inflamed after a hard workout, they compress nerves that innervate your muscles (innervate is a fancy word for "goes through"). When your nerves are compressed, they send pain signals to your brain. This process is actually your body starting to heal; impeding this healing process with anti-inflammatories can make that healing process last longer (which is really counter-intuitive because you are taking anti-inflammatories to feel better faster!). It can also inhibit your training and growth. From several articles that I have read, my take-away on inflammation and the healing process is this: your hard workout produces microscopic muscle tears, which signals your body to increase blood flow (which brings muscle rebuilding goodies like extra nutrients and oxygen to your muscles). This increase in blood flow is what can cause the swelling to happen. Your muscles get inflamed and then are healed by your body's response system. The next time you have a hard workout, your body has adapted and changed to protect those areas. The human body is so cool!
By taking an anti-inflammatory, you are slowing this process down and at the same time could be hurting your athletic progression. It was enough to make me think twice about popping Ibuprofen. I still will take an anti-inflammatory every once in a while, so I included it in my "tools" list. I have running friends who completely stay away from anti-inflammatories and others who still take them regularly. I would say just to consult your physician about what is right. I know my sports-medicine doctor has never prescribed me anti-inflammatories, but other doctors have prescribed my friends anti-inflammatories. Only your doctor knows your medical history and can help make informed decisions about your own medical care.
Ice Baths
I started taking ice baths in mid-2012 as I trained for my first marathon. It was summer in Texas and crazy hot. I think I started doing it because my dad's running coach had suggested it to him, and I thought that the cold sounded good after a run in the hot, humid, Texas summers. I fell in love with them because my legs felt so fresh afterwards. I wasn't really sure why it made them feel fresh - maybe it was all in my head? Or maybe there was something to it; at the time, I didn't care. I really just loved the way it felt afterwards (not during! Brrrr!!).
Again, I started researching why it was making my legs feel better and the scientific reasoning behind the ice bath. And what I found was super inconclusive. One group of people said that an ice bath was really beneficial and other groups said it was a waste of time.
"The ice bath is thought to constrict blood vessels, flush waste products and reduce swelling and tissue breakdown. Subsequently, as the tissue warms and the increased blood flow speeds circulation, the healing process is jump-started. The advantage of an ice bath submersion is that a large area of intertwined musculature can be treated, rather than limiting the cold therapy to a concentrated area with a localized ice pack." - Andy Schmitz, USA Triathlon
If you've never tried an ice bath, I would recommend trying one and just seeing how you feel afterwards and make your own opinions. And like everything else, don't try this for the first time the week before a race; try it during your training.
Here is what I do for an ice bath:
Make a cup of hot coffee. Or hot tea. Or hot chocolate. I think you get the point?? Sitting in an ice bath is cold. Having a hot drink to sip on in the cold makes you feel a little less cold. Or at least gives your hands something warm to grip!
Fill the tub about 1/3 - 1/2 full with cold water (doesn't need to be ice cold; I usually do this to my personal "cold" threshold).
Get in the tub. Some people get nekkid for this bit and others go in fully clothed. However you do it, I would recommend a towel to drape over your shoulders to keep your upper body warm.
Pour your ice in the tub. I usually have to get my husband to do this part because I just can't mentally make myself pour it in. I usually just take the ice from my ice maker and dump it in. I've heard of other people filling up a pitcher with ice and dumping it in; other people dump in 5 pound bags of ice (that'd be a little too much for me though!).
"Enjoy" the ice bath for a few minutes. I usually stay in until the ice has fully melted and then another minute longer. It might feel like forever, but it's really only like 5 or 6 minutes. I once stayed in about 10 - 15 and my toenails started to look a little purply-blue. I would not recommend that!!
Get out, dry off, and make a bowl of hot soup.
Ice baths seem to work for me - especially during the summer months. During the winter, though, I have a really hard time getting my already frozen body into ice-cold water. It just ain't happening! Instead, during the winter, I take warm epsom salt baths. You can read more about epsom salt baths next week as I continue the Tools for Recovery Series.
