Now I'm not saying I've been doing my training runs recently at any great pace, but they have at least been quite long - marathon plus in a few cases. And amazingly, I've not had any DOMS the day after, and been comfortable running again two days later. I don't know whether or not this is the down to the following regime, but in case it is, I share it in a spirit of not wanting to see old men walking on a Monday like they've had an accident in their underwear.
So, when finishing long run / ride and enter the house, I, in order, and starting the moment I've said 'hello' to anyone who's around:
- Drink a pint of water to top fluids up (having taken electrolytes whilst exercising)
- Lie on my back with my legs in the air, resting against a wall or chair, for 5-10 minutes
- Have a hot shower - not sure it contributes to recovery, but it feels good. Don't have a bath, unless it's a cold one, and who wants that?
- Eat some quality food, including some protein - eggs, whey powder, or similar
- Later on, take lots of ginger - a cubic inch or so - in whatever form it can be stomached; I like soya milk, apple and ginger smoothies
- Sleep within 90 minutes of finishing exercise - doesn't have to be much (30 mins will do), but it just seems to kickstart recovery
- Consume as little sugar as possible - I still have some lovely dark chocolate, but it's tempting to shovel cake down your neck after hours of exercise; the less you do, the better you'll feel
That's it; nothing funny, nothing more. Just shared because I seem to have stumbled on something that works.
