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I've been training for a half marathon, today was our longest day ever. We did 12 miles, and boy do my legs and knees know it. Gah! My event is in two weeks, I wonder if I'll ever walk normally again...:D
Epsom salt baths are my friend, as is Gleukos sports drink, Balega sox, and Brooks running shoes.
Are these epsom salt baths hot? COLD bath is the recipe for soothing running-worn legs. I know it sounds counter-intuitive, but it's good stuff. It will help relieve swelling and decrease DOMS the next day--so your legs recover faster. Warm/hot baths can actually increase the time it takes your legs to heal.
+1 on the ice baths. I am a firm believer. It is uncomfortable, but very effective.
Hey snapdragen, I've got a half marathon coming up in 4 weeks. Managed to run 8 miles this morning and the legs feel ok so far.
Are you stretching down afterwards? Eating protein whatever within a certain timescale after running?
Good luck with the race.
+1 on ice. I did a LOT of damage to a tendon once by soaking in a warm bath after I'd overused it. But no ice after the first 24 hours, IMO.
Anyway, you'll be starting your taper now, so easy, shorter runs. You'll do great! Good luck.
Ice bath ladies: how long should one sit in a cold bath for? I'm going to give it a try after my race.
I <3 the taper!
It's bizarre, this is my third half, and it seems I have a harder time each season. Maybe it's a sign I need to stop this silliness and ride my bike...:rolleyes:
Heh, you're less of a slow-learner than I am...I ran 3 marathons before I decided that running that much is some sort of madness. Now that I have my bike I want to run less and bike more. After a 25k in May and a trail relay in June I will be scaling-back a lot on my running for a few months and working more on getting biking miles and weight workouts into my schedule. For 4 years I've been running with the hopes that weight loss would come along, but running makes me so insanely ravenous that the opposite happens. I definitely seem to be one of those people who benefit more from muscle-buildng and less cardio.Quote:
Originally Posted by snapdragen
Even 5 minutes seems to help, but I definitely feel the most benefit if I give it at least 10. I can't tolerate much more than that.Quote:
Originally Posted by runningcyclist
Everything that I have read says 15-20 mins. I do 20. Brings out your inner warrior princess.....grrrhhhhhh......:eek:
Ice baths are amazing for helping with recovery after those long runs.
I do 15 minutes or so. I also sit in the tub and let the cold water fill in, as opposed to jumping into an ice cold bath. That seems to be easier for me to deal with.
the longest I ever made it in an ice bath was 9 minutes... but 5-6 is usually my normal time to soak. Get in the bath ASAP after the run. I've read that within30 min. of finishing, if possible.
I'm doing a half next weekend (DH is doing the full). Since I'll finish about 2.5 hours before him and need to wait on him to leave for home- I'm planning on bringing an ice chest filled with ice water. I'll have some towels soaking in there. I plan on going back to the car, and wrapping my legs in the ice towels. I don't know if it will help, but I have to try. I can't wait 3 hours after to do it- and I know this half is gonna hurt! ;)
Yep! We have well water that is REALLY cold. Works like a charm. I let it fill around me, then sit for 10 minutes. So I'm probably getting 15 minutes from the time I start filling.Quote:
Originally Posted by limewave
And I leave a nice wool top on and only run enough water to cover my hips, then kind of run ice over my quads if I don't have enough ice to chill enough water to cover my thighs completely. So far no hypothermia using this method...
Ice baths?! :eek: Man, you runners are made of different stuff than me.
Yeah, I felt studly getting into a coolish bath full of epsom salts.....:o I've heard of the ice bath, I'm just not sure I can do it.Quote:
Originally Posted by redrhodie
There's an article in Triathlon Life about ice baths. They recommend water 54 - 60 degrees and 6 - 8 minutes. Later on in the article they say don't assume 54 - 60 degrees or bust. Cool water 60 - 75 degrees can still be beneficial.
Veronica
Oh, I could handle that! That's about as warm as the ocean ever gets 'round here.Quote:
Originally Posted by Veronica
54-60°? So you only need ice at all if you live in the South? Our water in Ohio is 55° year round.
I tried the ice bath once and just couldn't do it. I will try sitting in the tub and letting the cold water run in. I might be able to do that.
I do sit with my feet elevated with ice packs (frozen peas, corn and green beans) and that helps and I have sat with my feet in a cooler full of ice after I finished my run and was waiting on DH to finish his. That worked wonderful.
Snapdragen, my HM is in 2 weeks too and the longest run I do on my plan is 10 miles which is next week. I was a couple weeks ahead and have repeated the last 2 weeks. I'm thinking about running anywhere between 10-12 instead though as a confidence builder. After my 9 miles yesterday, I'm doubting I could do another 4 miles. Any sage advice from more experienced ladies?
I did 10 the week before mine in the fall, but everything I've read since says you should really taper two weeks for a half....
I would do 20 minutes, put on a sweatshirt and make some hot tea. Some things I read said a lukewarm or cool bath would work, it doesn't have to be icy. Just nothing above lukewarm right after a long runs is what I was told. I will say I never felt the "a-ha" recovery but I didn't feel I couldn't walk after any of my long runs or my half marathon.
My longest run was 12 miles three Saturdays before the half, the two Saturdays of 8 miles. I felt really comfortable for run day but when I looked at the schedule I couldn't figure out how I could taper so long and not fall off.