Congratulations! You are in the heart of marathon training and the point at which the endurance runs are the longest. Many believe successful marathon training is all about getting in the miles. Although there is some truth to this, the real secret to success is what you do while you're not running. How well you run your next workout depends greatly on how well you recover.

Your recovery program should begin the minute you finish your long workout.

Here's how:

1. Take 10 minutes and keep moving with a little easy walking. Walking at an easy pace allows your body to come to rest more gradually and circulates blood back to normal distribution quantities and regions of your body (e.g. to your stomach for digestion).

2. Within the first 30-40 minutes after your long workout, eat a small meal rich in carbohydrates and a little protein (3 or 4 to 1 ratio carbohydrates to protein like veggie scrambled eggs and whole wheat toast and jam). This will quickly replenish the glycogen stores depleted in the long workout as well as provide protein to rebuild damaged muscle tissue. The longer you wait to refuel, the longer it will take to fully recover from the workout.

3. Soak your body (hips and legs) in a cold tub. Fill a tub halfway with lukewarm to cold water. Get in with your rubber ducky and add ice cubes until the water is cold. You can also use a hose or soak in a lake or river. Typical swelling that occurs after long workouts will decrease in cold water and speed recovery. This sounds like an awful thing to do, but is highly effective as a recovery strategy. It is the first thing most professional athletes do post-game or race. Spend 15-20 minutes in the tub.

4. Continue hydrating throughout the day to replenish fluid losses. Use the "pee" test to monitor adequate hydration levels. If your urine is pale yellow in color, you are adequately hydrated.

5. If possible, schedule a massage two or more hours after your long workout or the following day. Massages too soon after finishing your workout can create more soreness due to moving around the lactic acid that accumulates in training. Massage can have a dramatic effect on your post-workout recovery time. You can also perform your own massage with some of the products on the market such as "The Stick" or a foam roller. It is great for deep tissue massage for hamstrings, ITB, calves, thighs and hips. You can find these items at most running specialty stores.

6. Take a 20-minute nap 2-4 hours after eating. Your body at rest will more readily absorb the food in your stomach and speed healing. Yes, it is okay to nap. Tell your family it is all part of your training regimen and you'll get to the chores later.

7. Pay attention to aches and pains after your long workout. Most aches and pains will subside within 24 hours. If they stick around longer than 3-4 days, take 2-3 days off running and cross train and stretch instead. In most cases, the time off will allow the aches to heal. If they stick around longer, schedule an evaluation with a physical therapist/medical professional.

Happy trails,

Coach Jenny Hadfield
Co-author of Marathoning for Mortals
Co-owner of Chicago Endurance Sports