Recovery

Recovery is an integral part to your training. After a race or a hard or long run, this can make the difference between getting back on the trails or hobbling around for a week.

• Eat immediately after your run - Consuming a good bit of calories (mostly from carbs, some from protein) in the half hour or hour after a hard effort maximizes refueling of glycogen stores, your body's quick energy source. For more info on refueling check out this article on post-workout recovery by First Endurance.
  
• Rehydrate - Keep rehydrating throughout the day after your hard effort is over. Water or herbal tea is best.
  
• Cold water therapy - Soaking your legs in a cold bath one or more 15 minute periods during the day can greatly enhance recovery. At very least apply an ice pack to the bits that are tender.
  
• Naps - Even relatively short naps have been shown to enhance recovery. mmmm naps.
  
• Refuel - Take in adequate calories and protein to replenish your stores and repair your muscles. Choose foods that fuel- whole, real, nutrient dense. You may also consider taking a vitamin high in anti-oxidants to reduce free radical damage.
• Tend to your wounds - Be they blisters, a bum achilles, or stomach problems, take care of any issues that could slow you down the next day while you're not running.
• Elevate your legs - Elevating your legs for just 10 minutes can help your legs recover.
• Take it easy - Walking around a bit can be a good thing, but taking a walking tour of the Rockies should not be in order.
• Sleep - Get a good night's rest. Avoid caffeine, alcohol, or whatever else may interfere with your sleep.

Take tomorrow off running. Get out for a walk or a bike ride, or a swim. Stretch gently and continue to fuel your body well. A massage would also be a great idea or use your foam roller and do self massage.