To run — as defined by our friends at Google — is to, “move at a speed faster than a walk.”<\/p>\n
Wouldn’t it be beautiful if training was that simple?<\/p>\n
The thing is, no matter if you’re training for a 5K<\/a> or 50K ultramarathon<\/a>, successful runners do a lot more than just run … something I haven’t always been willing to accept.<\/p>\n I’m the kind of guy that loves to run — weekend-long trial runs<\/a> are a highlight each week, and daily runs fill me with energy and excitement. But as I progressed in distance and worked towards goals<\/a>, it became clear I’d need to do more than just move at a speed faster than a walk to be successful.<\/p>\n If I could take care of my mind, legs, and nutrition<\/a>, I’d speed recovery, and stay focused and injury-free<\/a>.<\/p>\n The only problem? Nothing got me as excited as the act of running.<\/p>\n So I had to make a shift that would change everything. That shift?<\/p>\n To consider each run not as just the time on the road or trail, but the entire workout experience.<\/p>\n And it’s that viewpoint — which I share with you below — that helps me finish 100-mile ultramarathons<\/a>\u00a0and helps my coaching clients meet their goals.<\/p>\n <\/p>\n For most runners, the run stops when your GPS watch does. You hold down the top right button until it beeps, and boom. Workout complete.<\/p>\n That’s a problem.<\/p>\n Because what you do in those 20-30 minutes directly after your run will impact the effectiveness of your workout. What and when you eat impacts recovery, and how you move can cool down muscles and aid in preventing injuries, for example.<\/p>\n But that physical stop of the watch often queues a mental end to your workout, whether you intend to tack on post-run activities or not. In my opinion, that’s why most runners never do the post-run routine they know would benefit their training.<\/p>\n Motivation stops right with the watch.<\/p>\n Which brings us back to that mental shift: when you begin to consider a “run” or “workout” as more than just the miles logged on your watch, it’s easier to incorporate the other routines and tasks.<\/p>\n They’re no longer bonus activities, but instead simply part of what you do.<\/p>\n Every runner has a story … and their own needs to be met by a post-run routine. I could tell you exactly what I do, but what I do might not be what you should do.<\/p>\n So instead, I’ve developed a simple formula to create a routine that fits your needs (and your story). The formula focuses on strength, recovery, and mental focus — the three areas I’ve found most helpful for post-run success.<\/p>\n What do you say? Let’s start easy:<\/p>\n 1. Hydrate (1 Minute)<\/strong><\/p>\n You’ve heard it since you were eight years old — your body is made up primarily of water. It’s no shocker that we need to hydrate after a tough run. As your body begins the recovery process, muscles rely on fluids to stay lubricated and elastic, and dehydration will hold them back.<\/p>\n How to do it:<\/strong><\/p>\n Fill up a bottle or glass to nurse throughout the rest of the routine. Electrolyte heavy sports drinks are great after tough workouts or long runs, but plain water will do just fine.<\/p>\n The amount of water you need largely depends on what you lost during the workout, but no matter what the temperature outside or how much you think you sweated out, make re-hydrating one of the first things you do after a run.<\/p>\n 2. Build Strength (10 Minutes)<\/strong><\/p>\n Arguably the most ignored running truth is that while running increases strength in certain muscles, other areas of the body are left weak and under used. But running is a full-body activity…<\/p>\n … Your arms help propel your legs.<\/p>\n … Your back keeps your form in line.<\/p>\n … Your core is engaged with every stride.<\/p>\n Growing weak in one area often leads to an inefficient stride<\/a>, loss of power, and worst of all, injury<\/a>.<\/p>\n As much as you may hate it, regular strength work is an essential ingredient to proper training and a post-run routine.<\/p>\n How to do it:<\/strong><\/p>\n Choose a routine based on your abilities and needs. All runners can benefit from basic core strength work, which is an easy place to get started (shout-out to elementary school PE for teaching us the basic sit-up!).<\/p>\n If you have a history with injuries, I also recommend to incorporate focused work in that area on top of core exercises. Take IT band issues, for example. Committing to exercises that help strengthen the IT band and surrounding muscles will help prevent future issues. Same goes for hips, feet, and any other area of your body that gives you trouble.<\/p>\n Here are a few strength routines to get you started. Don’t stress out about which is exactly right for you; pick one that looks like a good fit and give it a try:<\/p>\nWhy Runs Don’t Stop When Your Watch Does<\/h3>\n
Developing Your Perfect Post-Run Routine<\/h3>\n