Running Recovery: How to recover from races and hard workouts
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- เผยแพร่เมื่อ 9 ก.พ. 2025
- In this training talk Sage rants about Running Recovery. Whether you just did a short tempo run or 100mile race, you can follow these steps...
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video by www.SageCanada...
Been hearing this for +20 years. Don't give up, someday you'll be right...
I ran the Paris marathon today. This will be of great use to me. Thanks!
how did it go?
Thanks a lot for taking the time to make these videos. As a beginner/intermediate runner they are helping me greatly.
Thanks for all the great talks and videos. Just finished my first half marathon. Now to hone in on some shorter speed races.
Helpful thanks...good to hear even expert runners have nausea post long run.
i liked the fact that you like beer after some (or maybe most) of your long runs.
great advice, thanx from Denmark.
love the calf sleeve my fav color!!
Thanks for the info !!!
Thanks for the videos! So helpful!
I love your videos and your attitude! I have ran 10 full marathons, but I don't freak out too much over time~ and ALWAYS have a beer or many after a race, so I think your suggestions are a perfect way for me to improve my recovery while also being realistic ^^
Great video! Very helpful. I appreciate it.
So i am planning on doing 2 races and the second race is tbe next day and the first race is a long 100 mile cycling race and the second race is a 11 miles running race, so how can i make sure that i am at race readyness for the second race? Thanks
Thanks Sage!
your videos are awesome thx
Hi Sage. You do some great videos. I am an average runner, doing marathons in 3:45 roughly. I want to get faster. What would be the number one piece of training that you would recommend to get faster? Intervals? Fartlek? Strength exercises? Thanks.
What kind of compression socks and sleeves are they.
Great video Sage. I just finished my 5th marathon and I am in recovery mode right now. Massage is scheduled and doing some ice baths too. Oh yeah and some stretching :). What can you use for compression if you don't have those sleeves?
Good video, I subscribed.
Thanks
Anyone know where I can get those compression socks and sleeves? I love the designs and I slow the tape to see if I can catch the brand name. No luck-Anyone?
3:16 If you're like me and you almost puked lol
Nice video! This just reassured me that I am doing the right recovery step :)
Question:
Looking to pick up a pair of Hoka's but not sure which ones to get. I only run trails and I have a a couple 50 milers coming up and a few 50k's. I am debating between the Stinson Trail, Bondi 3 (yes I know it is a road shoe but heard it is good on trail), andthe Rapa Nui 2's. I heard the rapa nub's were not as cushy as the others so I am leaning more towards the other two. What Hoka do you recommend?
Great to hear! It really depends on your feet for the fit (and running style) so I'd try on some different pairs to compare first if you can. In short though, the Stinson and Bondi 3 are for sure softer feeling than the Rapa Nui. Traction is better on the Rapa Nui and Stinson but the Bondi is a hybrid (offers some traction). If you want soft cush and traction I'd go with the Stinson.
Hi, after marathon hot water water or cold water for legs?
Hey Sage, thanks for making this video after I requested it in the comments of your breathing video! The post race/run compression sleeve/sock is a great idea and I'll try it for sure. I was wondering about the sleep though. You mention getting as much as possible, but how much do you normally get and do you track when you sleep and the quality? Also, do you use anything to improve your sleep? Personally, since I've been using breath right nasal strips the quality of my sleep (and recovery) has become so much better. And yes, if you could discuss foam rollers too that would be great!
Hi Sage, I heard that massaging yourself especially the quads, triceps and calves helps get the blood flowing as well for recovery. Would you recommend that?
Two years later, but yes, very helpful. Particularly with a foam roller.
X2 foam roller.
Excellent video as usual Sage. Thanks for this. I just did a 7 mile run and need to recover. lol. Getting there... Hey, just curious. What is the paper hand taped to your cupboard behind you?
hey thanks Vern! The paper hand is a card I made for Sandi for Thanksgiving (it's drawn on and colored to be a turkey).
Vo2maxProductions ha!
What is this sail cover in the intro ?
I enjoy your views Sage... I was wondering if I can keep improving when running 4 days a week. I am a 1h30 half marathoner running about 70 k per week. I don't get injured this way-- should I add a recovery run day? What pace if so? Thanks!
Thanks! Yeah, if you can stay healthy a nice and easy 10km or so added in each week (say around 5:15 to 5:30/km pace or whatever feels really easy) would help you.
What brand of compression sleeves do you use?
Great vid! What do you think about foam rollers? Do you use them?
Thanks! yes, i have a foam roller and i use it quite a bit as well. I can do a whole video on that. It works the IT band/quads really nicely.
You should! I'm sure it would gets tons of views. Works wonders on my IT Band and calfs.
Vo2maxProductions Hey Sage (& Sandi, too!) Even with the foam roller, are you & Sandi able to get regular massages? This recent article by RW has me & a fellow new LMT in a conundrum over lactate being "flushed" from the muscles with the help of massaging (which the researchers in the article state that that's impossible).
Your thoughts? Should I search for more trending studies to help us solve this? Thank you so much for your time! :)
www.runnersworld.com/injury-prevention-recovery/the-pros-and-cons-of-massages-for-runners
Do you recommend taking creative post run?
you talked about that 10-15 min period after the run that you need to get some carbs what happens if you don't get the nutrition in right away
Depriving your muscles of the absolute most important nutrient, glycogen will just mean a longer and a bit sorer recovery for your muscles.
you die if longer than 15mins
Blows his gains that’s what.
Now he needs more recovery.
Love the Maori proverb!
Hey Sage, how much protein do you recommend?
thank god for your existence
I have never tried the compression sleeves, but would like to. In the meantime, how would tight fitting long underwear, specifically Under Armor bottoms, compare to the sleeves?
digitalDanalog
No comparison. Compression sleeves do wonders form my calves.
No benefit from “compression socks”
are those brooks shorts I see?!?
Sage, what are your thoughts on compression socks for runners? Better to wear them before, during, or after hard workouts/races? Thanks!
for sure after. I'd wear them during as well if it is cold. the fit is really important in that regard, and i haven't actually worn them in any races (yet).
I'm going to run my first half marathon in Detroit, and I'm having a hard time finding the right shoe , what shoe do you recommend?
Best shoes believe it or not are the Skechers go Run...www.amazon.com/Skechers-53500-Mens-SKECHERS-Run/dp/B007RIQPIO?th=1
THE MAN they have like no sizes available.
Sage, i see here you're not a huge fan of ice baths, but I'm curious if you've ever used anything like 'the glove' that Stanford U scientists created to facilitate recovery that involves cooling your core via the palm?
I understand it's quite useful for recovery- though right now more popular for strength training -research seems to point well towards aerobic recovery as well.
I'm a gadget nerd, but a little out of my price range yet. It seems like this would be great at about mile 50 of an ultra! But then again, the pain is why we do these things, right?
what is the song at the beginning of this video
Whats the best advice to prevent shock cramps during a Marathon once you hit Mile 19?
Giovanni Masi
Do more long runs.
Practice taking in nutrition on training runs.
What song is that in the intro?
what do you think of Ice baths? useful or cruel trick?
hmmmm. not a big fan. I took my fair share of ice baths in college. I think they have a time and place. I'd rather spot ice tendonitis and wear compression. They make me really stiff and then the question is: when can you take a hot shower? I think the body does some natural things when it comes to recovery and inflammation and taking too many prolonged dips (and suffering) in an ice bath doesn't seem like something to do on a regular basis.
also Just noticed your maori proverb on the wall behind you TuMeke!
where did you get the upper leg compression sleeve
Compression tights work. Under Armor, etc.
Great video
thanks for watching!
why do my tighs get bigger after track and feild? Does that mean that ive grown muscles?
No it's just MaGiC!
Its called the pump. Look up Arnie the pump.
I run every day. Twice a day. Lots of HIIT (3-4 times a week). No long runs. Max 5-6k tempo runs. Mostly on a treadmill. Last week i ran 5k in 16:07 on a treadmill and yesterday in 17min outside. All achieved within 3 months of hard work! So you don't really need to take days off because your body will eventually adapt. When i take a day off or when I reduce the volume of my workouts for let's say two days in a row my performance declines straight away.
Alcohol for recovery is crap advice in that it negatively affects testosterone which is key to recovery. You're body is less resilient to alcohol's effects at that point as well. If you're going drink do it on a completely off day and in the afternoon so you're sleep cycle is not significantly disturbed.
Why all the oil and fat afterwards for recovery? Just looked like you poured a lot of oil on your post run meal.
that's not just any oil...it's Flora Health stuff! Oil for fat burning, oil for omega-3 fatty acids that run just about every system in the body (including brain function). it's a healthy part of anyone's diet (I don't eat fish or meat) as well as avocados and veggies. Fat is better than refined sugar and more filling.
Add himalayan pink salt to your water 🌊
Your videos are very useful, but too long introductions.
I always skip first 5 min..
you'll see why
First two minutes... wasting time just get to the damn nuts and bolts... #!$@ sakes. The window for taking on calories is about 30 minutes. Drinking water with some electrolytes for Recovery is also very important. I'm not sure how much experience you have, but seeing as you're fairly young, I'm going to say not too much. So some of the advice you're doling out is incorrect. Some of the best quick recovery type snacks if you're not at home are chocolate milk, honey, bananas, even potato chips until you can get a proper meal with the right nutrients. The most important aspect for immediate recovery is carbohydrates and protein but mainly glycogen back into the muscles. Also lactic acid does not cause muscle soreness, that is a narrative that has been proven false. but yet some people and many athletes still believe this to be true.
Be civil please
Really? have a beer right after? OK later man
shut up.
Sorry, but you are wasting our time. You have to come to the point quickly.