AFTER LONG RUN RECOVERY: 5 Tips to Feel Great 

1) Water 2) Replenish electrolytes (also plug for electrolyte pills) 3) Eat a snack 4) Foam rolling 5) Eat a balanced meal Optional: Stretch

When trying to spend long enough rolling, legs up wall etc, play a podcast to take your mind off it. Works for me.

I love all your videos. Thankyou for the great advice and tips!

Yaaa!! Great job 👏. I loved the different locations.

Thanks for the great tips. Have a great day!

First, I enjoy your videos. Great content. Before running, I religiously foam roll whether I run or not. Plus I add stretch band for strengthen glutes and legs. Minor stretching. I drink a cup of water and 1 banana. Post run, an 8 minute yoga stretch and then take a cold shower (immediately); New England weather is brutal during the winters, but after a great workout or a run, cold shower is a must. I have veggies and fruits and continuously drink water throughout the day. I also cross train on bike, so I practice the same routines as running.

Very informative, thanks.

Great tips!

Excellant vid… thankyou!

Great video, completely sound with science. Like the Run MSP shirt!

Very kind of you to respond, thank you. I just have this pet peeve about 15 minute RU-vid videos that have about 5 minutes of true information. Thank you for making the video. I have a big problem with my long run recoverries, so I need all the help I can get!

1:20 video starts . you welcome

I recently got the Normatec 3 recovery system (legs only). Love them! Highly suggested if you can afford them!

the hardest part of a long run is the rest of the day, when the kids want to play at the park or go to a birthday party, while you just want to lie down

Very good advice! I've been very careful in this training block to get a post run snack in immediately after runs.... What a difference! Faster recovery for sure.

Peanut butter after a run! We make it home made in a food processor, no sugar and 2 packets unsalted peanut to one salted. And no extra oil added so way healthier than commercial stuff (yuck) and way cheaper AND living in France its hard to get. French don't eat it. Also microwaved scrambled eggs with avocado, or microwaved poached eggs on toast...with or without marmite. Speed is important post run to avoid temptation of eating junk food. Marmite 'cos im English!

I was surprisingly sore after my 15 mi easy pace run, but I think I was also a little dehydrated during and that probably was a big factor. I’m Watching this video because I’m looking for tips on recovering better especially now that my mileage is going up. Thanks for the great tips! Going to pull out the foam roller!

This was SO helpful! Thank you for reframing this for me as part of training not just as additional to it. I need to go find a foam roller lol! Do you have any tips for beginner running in winter/below-freezing temperatures?

I was surprised to hear you say foam rolling was more important that stretching, but it makes sense. Yoga/stretching feels so good, but then again, they say the things you avoid are probably what you need to be doing the most. Time to dust off my roller! I like the NUUN, but recently purchased Bix Recovery. It's very similar to the NUUN, but it has ingredients like CoQ10 and Tart Cherry too, to optimize recovery. So far so good!

Where did you get that dresser? I've been looking for something like that. Great video BTW.

Good video. So easy to eat lots after a run 😅

Been using ice baths with my Lumi pod… 2-4 minutes and breathe… helps a ton!

I am training for my first marathon and am wondering what your thoughts are on recovery drinks after long runs? Do they replace the meal or just supplement it? I have been drinking them on my way home from my long run. I was also wondering if you could use a massage gun in place of foam rolling? Thank you!

Hi Jane, i recommend trying bix recovery supplements, electroluyte, has more stuffs like iron, zinc, vitamin c, e even bcca

really loved ur video , but plz tell if u go running everyday then how often one should wash their hair. i have long hair and sometimes i get confused that whether i am shampooing my hair too much or less . PLEASE TELL

If you are a bit crazy and what to know EVERYTHING about electrolytes take a look at the YT video by Gear Skeptic titled "Performance Nutrition for Backpackers, Part 5: Advanced Electrolyte Supplementation" Backpackers have the same issues as long distance runners but it is pretty nerdy and more than most people care about but it's stuff we all would benefit by knowing . . .

Is 3+ miles considered a long run? What is the perceived effort for long runs?

All good advice, but very talky! Probably could have condensed this video down from 12 minutes to about 3 minutes. Too chatty.