Recovery is Key
TIPS AND TRICKS TO HELP YOU RECOVER AFTER A HARD EFFORT.
ICE TO KNOW YOU
Icing after a run is a great way to reduce inflammation and help the muscles repair after a hard effort. Have a sore spot? Take a dixie cup fill it with water, freeze it and then massage that area. Its a great way to target a muscle group or tendon that may be inflamed. Drinking ice cold water is a great way to cool down your body temperature as well so be sure to hydrate after your run with some cold water.
Another great way to prevent soreness after a hard effort is to get on a foam roller and massage the muscles and tendons. Using your body weight target sore spots like the IT band or hamstring or calf to help break up any knots in there. It may be painful, but its a good kind of hurt.
Protein is key to muscle recovery. A great way to help reduce muscle soreness and prevent further issues is to eat properly after a run. If you're not a fan of meat a peanut butter sandwich is a great snack to get you the protein and carbs you need to get you on your way to recovery.