Thursday, November 14, 2019

5 Strategies That Rocked My Recovery


What now?

As most of you know, my racing season has come to a close. I'm still running (duh, that's what runners do LOL), I'm just not cranking out high mileage for awhile.

With no warning, Winter staged a nasty early arrival in Iowa. We're talking single-digit temps and sub-ZERO windchill...in mid-November. I'm an outdoor runner, year-round, but even I was caught off guard with this sudden downward swing in temps.

I have to admit, though, this frigid Arctic Blast wasn't all bad because it kept me INSIDE at a time when being OUTSIDE could have botched my marathon recovery.

Had we had our typical November weather, which would have been a good 30 degrees warmer, the temptation to be running outside would have been overwhelming. As much as I respect the necessary recovery from a busy running season, the allure of the great outdoors would have been tough to ignore.

Alas, I was forced to keep a lot of my recovery time inside, and things have gone well. I think this was probably my strongest training cycle ever, which I think also was a factor in my recovery going pretty smooth.

So, how did I do it? I give you Five Strategies That Rocked My Recovery:

Get outside anyways, but with caution
Although I have not yet ventured out for an actual run in these crazy temps, I have been walking outside, on occasion. There's plenty of ice out there, which is not easy to spot in the dark (when the bulk of my runs happen). Also, the sub-ZERO windchill is NOT very friendly to those of us with sensitive skin. A quick 1-2 mile walk through the 'hood, though, gave me a sufficient fresh air fix and some low-impact cardio, as well as keeping me somewhat sheltered from any wind.
Image may contain: one or more people, people standing, shoes and outdoor

No-impact cardio 
It's no secret I'd rather be outside, but I'm fortunate to have some indoor options...like the elliptical. My hips tend to be cranky after an especially long race or run, and stretching and/or foam rolling doesn't always do the trick. The elliptical gave me the chance to work up a good sweat, while keeping things easy on my hips and calves.
Image may contain: 1 person, smiling

Compression works like magic 
I'll admit that I have yet to notice a major difference in my actual race performance when I'm wearing compression socks or sleeves. I know they feel good, though! Where I really notice a huge difference is when I wear them after a race (or even a long run). I used to have swelling for several days (from water retention/dehydration), but that is no longer an issue. Granted, I am probably doing a better job with fueling and hydrating these days, so that may be part of the equation. Following MCM, I had some DOMS (delayed onset muscle soreness) to deal with, but they were very mild and didn't last more than a day. While everyone's body is unique, and compression is definitely a personal choice, I  know it works for me.
Image may contain: one or more people, shoes and shorts

Having a sense of humor
No doubt, being inside is a major buzzkill for outdoor enthusiasts. Last winter, as I was soldiering through the Polar Vortex, I got the idea to step outside (ever so briefly!) after my indoor runs or workouts. Not only was it empowering to stand up to the crazy weather, but those brief moments of cryotherapy (a technique where the body is exposed to extremely cold temps) actually felt good! This past week, I have stepped outside a few times following my indoor workouts....I may continue that through the winter if we have more record-breaking cold spells again. Stay tuned!
Image may contain: 1 person, smiling, standing, shoes and outdoor

TLC'ing the muscles
I have been foam rolling (and stick-massaging) more than ever this year. I made it through 14 weeks of marathon training without any residual aches or pains (a first!). I have to believe the (almost) daily muscle self-massage was a factor. That practice continued through the weeks following the marathon as well, and I think this recovery period went really fast as a result.

Looking ahead to stay on task
Finally, there are a few races already on the calendar for the spring. Having some races to look forward to is a great incentive to take things easy right now to ensure my body doesn't suffer burnout. One such race, the Chocoholic Frolic 10K, is a race I also did this past March. The temps were unseasonably cold and crazy windy...but, hey, there was chocolate!
Image may contain: 1 person, smiling, outdoor

So, those are some things that worked for me. As we all know, none of us will recover the exact same way from a big race or a busy season. We have to do what works for our individual selves, and respect that others may have a different time table or routine. As the saying goes, "You do YOU!"

What are some things that have worked for your recovery routine? Have you had to modify your recovery tactics from time-to-time?
 
*****Please note*****
As an ambassador, I have a few discount codes to share. None of these are affiliate links, nor do I receive any compensation should anyone choose to take advantage in using them:

Crucial Compression (website HERE) code runningonthefly15 will save you 15% off any purchase from the website
Knuckle Lights (website HERE) code BRIGHTLIGHTBRIGADE will save you 10% on any order
Chocoholic Frolic (website HERE) code CHOCKIM will save you $5 off your registration at any of the events

I'm linking this with Meranda and Lacey for the Friday with Fairytales and Fitness link-up. 

 

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26 comments:

  1. I used compression socks after long training runs and my two big races this summer and I do think they helped. Sorry about the ice, though - we have had freezing rain and flooding but no ice yet. The leaves have all turned to mud and are pretty hazardous, however!

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    1. Yes, we also have leaves everywhere and they are a slipping hazard!

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  2. You know I am always down for a chocolate race. Now if only we actually had one here! I think we need a themed winter series (supported long runs in winter). :)

    Not gonna go out once I've got sweaty inside. That's me doing me. :) However, when I open the door for the dogs in the morning (it has a pet door in it so they can go in & out on their own), I do stick my head out & take a few deep breaths of air.

    Once the ice takes over, it always makes finding somewhere to run dicey. :(

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  3. Oh I never thought about that before, your outdoor selfies probably are a bit of poor man's cryotherapy in addition to being fun.

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    1. Yes, I'm all about utilizing Momma N's crappy weather for good LOL

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  4. I used to wear compression socks years back don't remember why I stopped. So glad to read your recovery is going so well!

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    1. I love my compression socks and sleeves. I know they work for me, so I'm realy glad to have them in my running arsenal.

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  5. You are right, the elliptical is an excellent no-impact option for a tired body. However, I find it soooo boring! How long are you on the elliptical and how do keep yourself entertained during the workout?

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    1. We have our elliptical near a tv in our basement, otherwise it would not get much use. Also, I don't worry about my form going south like I do on a treadmill, so I'm not as paranoid "zoning in" on a show.

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  6. It probably worked out well that the really bad weather arrived right after your race! I think if its really nice after a race I'm more tempted to run more than I should.

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    1. YOU know, that was my thought exactly! The crappy weather kept me inside, so there wasn't any chance of me sneaking in a run LOL

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  7. Just keep miving..I walked after my marathon and the next day. I think it really helped...I was hardly sore.

    I strongly believe in compression...I wear them to race and days after.

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    1. I totally agree with the "just keep moving" thing. SO many people try to steer us to relax and sit still, but my body just stiffens up if it's not in motion. It's great that your recovery has gone so well! Will there be another 26.2...someday?

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  8. This post is a great reminder of all the things I could be doing better with recovery! I always forget about my compression socks, but you're right that they really help with recovery!

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    1. They help me so much with recovery! Whether they're actually helping or not while running, I don't know (but they look badass LOL). I figure they can't hurt...

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  9. It's great that you see the cold weather as an opportunity to benefit from more indoor activities rather than feeling restricted. A positive mindset to setbacks makes them so much easier to overcome.

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    1. I'm used to daily fitness, even if it's an active recovery day. There are many indoor options, and I'm thankful for them when it's too cold or dangerous to be outside.

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  10. I don't feel like those compression socks make a difference for me. I do like using my foam roller and stick. I usually get a massage a few days after a marathon. If I go right after, I am usually too sore and don't enjoy it as much.

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    1. I don't know if they make a difference for me while running, but they do aid in very quick recoveries for me. Like anything else, what works for some will not work for others. It's great there are no hard and fast rules ;-)

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  11. I tried compression socks and it didn't do anything for me. Glad to hear you like them.

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  12. I'm a big fan of the foam roller - it's part of my nightly routine! I am trying to get back to a running routine after a long break since I ran Nashville marathon in April. My right hip hasn't been treating me well.

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  13. Rolling and compression is always so great. I haven't run quite as many miles this year but a good roll never hurts.

    Like you I would much rather be outside. I got a forced rest week because it's gotten so terribly cold and I just can't get myself out the dang door :(

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  14. So many good strategies here. I am really making a concerted effort to roll more. Compression is definitely key too!

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  15. Chocaholic Frolic! I love that name - and probably said it when you recapped your first run of it. They cancelled the hot chocolate run here and I think I'm going to have to make a chocolate destination run.
    Re: sensitive skin and the wind chill. What I've done in the depths of winter for running and from when I used to have to wait for a bus as part of my commute is put on a slightly thicker but still sheer layer of cetaphil moisturizer. It's a protective barrier and one I can easily deal with when I come back indoors.

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  16. Those are all good tips for rocking your recovery and having a sense of humor goes a lot further than most people realize!

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