Long run survival: Follow this routine to recover from long runs

by Jim and Phil Wharton

Long runs are the centerpiece of marathon training. But the key isn't just how you run them--it's also how you recover from them. Muscles regenerate and get stronger during the rest period after hard bouts of exercise. So in order to run well and stay injury-free, we recommend the following recovery routine. Work it into your schedule after every long run of 18 miles or more.

Hydrate: Drink eight to 16 ounces of sports drink, which replenishes electrolytes and minerals lost through sweat.

Change: Your body needs to cool down; putting on dry clothes (even just a fresh top) will help your body regulate its temperature.

Reload: Consume a mix of carbs and protein within 15 minutes after a run to jumpstart muscle recovery. Our personal favorite: hemp protein powder mixed in juice.

Shower: Warm water relaxes the nervous system and helps your body readjust its temperature.

Stretch: Doing our flexibility routine within an hour of ending a run boosts circulation, which aids recovery.

Refuel, again: Once your stomach has settled, eat a meal with a balance of carbs and protein to replace your glycogen (energy) stores and rebuild damaged muscle. Our post run staple is quinoa, a whole grain high in protein.

Get horizontal: Naps are ideal, but you'll benefit from even a 15- to 30-minute break with your feet up (promotes circulation, relaxes heart rate).

Cool down: In the evening, soak in a cool or cold bath for 10 minutes to aid muscle recovery and prevent soreness the next day.

Self-massage: A sports massage can be too intense post-long run; kneading your own muscles helps you regulate your comfort level.