Our topic of the week is clearly summer running, so it only makes sense the summer running recovery tips are next on the list. Running recovery is a little different in extreme conditions. Here are our favorite five.
Cool Showers + Ice Baths
Ok, technically, this is not MY personal favorite (#TeamScaldingShower in all weather), but cool shower and ice baths are so great for overheated bodies and muscles. It’s important not to go too cold right away – that’s a shock to the system that no one asked for. A nice ice bath is also a great way to soothe any swelling in your muscles. Take it to the next level by scheduling a professional cryo session.
Treat Yourself To Something Cold
During the summer, I keep a stash of popsicles and fudge pops (I’m a chocolate lover) in my garage for a little treat after a hot run. Ingesting something cold and sweet usually perks me right back up. And it’s also sort of fun to have dessert before breakfast. A smoothie or açaí bowl would be another great choice.
Take A Nap
Ok. No matter what the weather, a nap is always a good answer. Thirty minutes is perfect for a little summer running recovery, and will make a huge difference in how you feel. If a nap isn’t in the cards, try to get some extra rest by going to bed earlier or sleeping a little later. Your body absolutely needs the down time to be its best self.
Be One With The Water
Water is going to be a vital tool in recovering from summer runs. First, it will keep you hydrated. From there, as we discussed, water can help bring down your body temperature and keep your swollen muscles feeling fine. And finally, water is a fantastic medium for active recovery, via swimming, soaking, and other water-based activities. For those of us who need a little outdoor movement, kayaking, tubing, and paddleboarding are all fantastic recovery options.
Replenish What You’ve Lost
Summer running can take a lot out of the body, so it’s up to you to replenish what’s been lost. Boost your salt and your electrolytes. Get some protein, iron, and healthy fats, as well as some carbs and sugar to get your system back in balance. Eating can be more difficult on hotter days, but do your best, with things like Greek yogurt topped with fruit and nut butter, salads with chicken or fish, or whatever whets your appetite and will pack a nutrient-dense punch!
How are you handing summer running recovery? What are your most effective tips?
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All are great tips.
Ice cream reward or if it’s early morning iced coffee.
Yum.
Yes to all of this! Like Darlene, I’m all for an iced coffee after a morning run 🙂
It’s so good.
Lately when I’ve come home from my runs, I drink a large icy cold glass of water with LMNT. If I don’t do the electrolytes, I end up with a headache later in the day.
Great tip!
Yes to all of these – I also like “legs up the wall” and epsom salt baths (in the evening.)
Epsom salt feels like it’s burning me but my husband loves it. Legs up is great.
I love the idea of keeping a stash of popsicles and fudge pops!
It’s such a nice treat.