Disclaimer: I received a free package of Epsoak Sport Soothing Epsom Salt from the San Francisco Salt Co. As always, all opinions are my own. #KeepItReal
Happy Wednesday! I’m linking up with Annmarie from The Fit Foodie Mama, Jen from Pretty Little Grub, Michelle at Fruition Fitness and Nicole from Nicole from FitFul Focus for Wild Workout Wednesday.
I’m also linking up with Rachel from Running on Happy, Susie from Suzlyfe, Lora from Crazy Running Girl, and Debbie from Coach Debbie Runs for Coaches’ Corner!
After a hard workout, especially a long run, it’s very important to recover properly. I’ll be the first one to admit that I do not ALWAYS take recovery seriously, and I can definitely tell the difference in my body when I don’t take the time to stretch, among other things, after a hard workout. When my weekly mileage started to increase during marathon training, I decided to try a few things for recovery. Although everyone is different, here are a few things that helped me recover properly after long runs and hard workouts.
Compression, ALL DAY
I think you all know that I’m a HUGE believer in the power of compression, particularly Pro Compression. I own their low, mid and over the calf socks, capris and tights. For example, I wear compression socks and leggings/capris for long runs. After a long run, I’ll change into another pair of compression socks to walk around in for the rest of the day.
So why does compression make such a difference? I’ll let the folks from Pro Compression exaplain!
“Compression has long been a successful strategy for combating muscle soreness and fatigue. By applying graduated compression—or the right pressure in the right places—you increase blood flow. And when you increase the blood flow, your broken down soft tissue can repair itself more quickly. Put simply, compression helps your body move through its natural recovery process quicker so you feel better faster.”
Epsoak Sport Soothing Epsom Salt
There are many benefits to epsom salt including, but not limited too, getting rid of impurities in your body, soothing achy muscles and reducing inflammation. I was excited to try Epsoak Sport – Soothing because it sounded like something my muscles would love, especially after getting back into a running/workout routine after a few weeks off due to injury.
What makes Epsoak Sport different from other epsom salt products?
“EPSOAK® SPORT dissolves easily in warm water to create a muscle soak bath not only soak away the sweat, blood, and tears but also the aches, pains, and inflammation after hard workout or long day on the field. The faster you recover, the quicker you can get back in the gym to train at your peak level. Our pure salt is mixed with premium essential oils to create a soaking experience that is wonderful for recovery and relaxing the mind and body post-workout. Lavender essential oil is known to help promote a good night’s sleep so you can wake up ready to train hard the next day.”
The first thing I noticed was the smell – in a good way! It was stronger than other epsom salt products I have tried, and the lavendar smell was so refreshing. I also noticed that my skin was softer after a few of the epsom salt baths with Epsoak Sport. I’m going to make a point of using this poduct at least once a week.
Hydrate, Hydrate, Hydrate
While it’s important to hydrate during a workout, it’s also important to hydrate after. I can remember drinking a bottle of ice cold water after every long run in the heat during this summer. I made sure to always run with my Nathan Handheld filled with water and Nuun, but I always made sure to hydrate after the run as well. I noticed that I would get a headache if I didn’t do this since I was most likely dehydrated.
Ice, Ice Baby
An ice bath is not fun. I repeat, an ice bath is NOT FUN. I’ll admit that I’ve only had 3 ice baths, so I’m not an expert, but my muscles felt so much better after every ice bath! According to Runner’s World, “Ice baths constricts blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown. Once the skin is no longer in contact with the cold source, the underlying tissues warm up, causing a return of faster blood flow, which helps return the byproducts of cellular breakdown to the lymph system for efficient recycling by the body.”
I noticed that within hours of an ice bath, my muscles were not nearly as sore, and I was able to workout the next day. For reference, I took an ice bath after 18 and 20 mile runs.
Roll It Out
Rolling out your muscles is SO important. Sure, it’s a pain in the butt, but it’s very beneficial to you in the long run (pun intended). I was lucky enough to receive the Roll Recovery R8 Roller for Christmas and it was love at first sight. I won’t lie and say it feels awesome, but I can see why this particular roller is very popular. It REALLY gets deep into your muscles and I am hoping that it will help allieviate some of the pain I have around my knee and IT band.
Rolling is great for your body because it breaks down any knots that you may have in your muscles. Back in 2015 when I went to physical therapy for my IT band, the PT told me that knots can limit your range of motion. After she said that, a lot of things started clicking for me in reference to my IT band, etc. I try to use my roller after my runs because it just take a few minutes and the benefits are more than worth it!
How do you revocer after a long run or hard workout?
Steff says
Rolling for sure. I run in Compression, not as much recovery. I need to start the epson salt baths – but I’m not a bath person.
kookyrunner says
The epsom salt baths were new to me last year, but I highly recommend them!
Autumn @ AutumnPTW.com says
Recovery is so important, love these tips! Love epsom salt baths, great post.
kookyrunner says
Thanks Autumn!
Deborah @ Confessions of a mother runner says
Epsom salt baths are my favorite way to recover from a long run. I do love the Roll 8 as well and need to use it more often
kookyrunner says
I just started epsom salt baths last year but I’m a total believer!
Wendy@Taking the Long Way Home says
I’m not very good about recovery, except when it comes to food and hydration. I need to get back on the foam rolling once I start marathon training.
kookyrunner says
I think it’s so easy to just want to shower and rest after a workout that recovery oftentimes takes a back seat.
Jen @ pretty little grub says
I’ve done one ice bath ever and decided it wasn’t for me. I prefer my epsom salt soaks instead. I don’t know which is more effective, I just know which makes me feel better!
kookyrunner says
The ice bath was definitely more painful, lol. I noticed that my muscles recovered slightly quicker with the ice bath.
Ivanna says
Great tips here! I do love a good soak too for the times when I am really sore or need some serious recovery. Sounds like a great product to try out.
kookyrunner says
Thanks Ivanna! I would definitely recommend Epsoak.
Rachel says
I’m the first to admit I slack on foam rolling despite knowing how important it is… note to self: foam roll today.
kookyrunner says
It’s so easy to skip the little things that make such a huge difference!
Annmarie says
Love that we are on the same page today! 🙂 I need some of that Epsoak! I just had a new soaker tub installed and I need to put that baby to use!
kookyrunner says
That’s so cool that you just got a soaker tub installed! You would definitely like Epsoak 🙂
Elle says
No ice bath for me but definitely compression, epsom salts and rolling… and lots and lots of rehydration.
kookyrunner says
The ice bath is definitely not the most enjoyable thing in the world lol
Ange // Cowgirl Runs says
I definitely need to focus more on recovering well from workouts.
I like weekly baths and daily (when I remember) rolling.
kookyrunner says
I’ll admit that I don’t roll out daily, but I know that I need too!
Lisa @ Mile by Mile says
All great tips! Recovery is so important! I definitely try to foam roll after a long run. And I always wear compression socks- they are so comfortable and definitely help with recovery! I love Epsom salt baths but dont make the time to take them very often.
kookyrunner says
I have the same issue with the epsom salt baths. I’m more of a shower person but I know the baths are very helpful so I try to carve out at least 30 minutes for the epsom salt bath.
Jenn @ Run With Sole says
Yes to all of this! I love my epsom salt baths! I also make sure I have some great recovery foods like avocados, berries and nuts!
kookyrunner says
I love your recommendations for recovery foods!
Coco says
Ice baths **seem** to work better for me, but Epsom salt baths are so much more civilized — especially in winter.
kookyrunner says
Definitely agree with you!
Kimberly Hatting says
I have been too fearful of the ice bath, so that hasn’t ever happened LOL I have done a few epsom salt soaks, though. I’m not a bath-sitter, but I managed to sit (and kind of relax) for about 20 minutes. I’m more of a “heat” person. I LOVE compression…before, during, and (especially) after a long run or race 😉
kookyrunner says
I was once fearful of the ice bath. I had my first one last year and it involved a lot of screaming! lol
Nicole @ Fitful Focus says
I’m all about foam rolling, compression, and a smoothie bowl!
kookyrunner says
I have to start making smoothie bowls!
josephine says
i’m all about recovery… especially rolling it out and compression and of course post run food!
kookyrunner says
I think the post run food is the best!
Abby @BackatSquareZero says
My post long run ritual is:
rehydrate
refuel
stretch
roll
shower
ice bath
nap
spend the rest of the day in compression socks
kookyrunner says
Sounds very similar to my post-run ritual 🙂
Susie @ Suzlyfe says
Rolling, compression, legs up, and nutrition! Must for me! And omg that dog is hilarious. Though I will opt for espom salts over ice baths any day.
kookyrunner says
I also do the legs up thing 🙂
Michelle @ Fruition Fitness says
That’s the way to do it! I’ve never tried Epsom Salts, but would like too! I’m a fan of compression all day 🙂
kookyrunner says
Compression has been a game changer for me!
Toni Church says
I do all those things, I soak with epsom salt practically every day!!!
kookyrunner says
That’s awesome! I know I need to do that more often
Sharon says
Great tips!! I’m a fan of compression and foam rolling. An Epsom salt bath sounds nice, but haven’t tried it yet.
kookyrunner says
Definitely try the epsom salt baths – you will love it!
Clarinda says
I’m pretty rubbish at recovery. These are great tips, and I need to start incorporating at least some of them. Probably not the ice bath. Lol.
kookyrunner says
No problem – glad you found the tips helpful! The epsom salt bath is way more enjoyable than the ice bath, lol 🙂