First, I enjoy your videos. Great content. Before running, I religiously foam roll whether I run or not. Plus I add stretch band for strengthen glutes and legs. Minor stretching. I drink a cup of water and 1 banana. Post run, an 8 minute yoga stretch and then take a cold shower (immediately); New England weather is brutal during the winters, but after a great workout or a run, cold shower is a must. I have veggies and fruits and continuously drink water throughout the day. I also cross train on bike, so I practice the same routines as running.
Sounds like you have an amazing routine! I would shiver for the rest of the day if I took a cold shower after a winter run, but I know it works really well for some! The resistance band stretching and yoga is a game changer for sure.
Very good advice! I've been very careful in this training block to get a post run snack in immediately after runs.... What a difference! Faster recovery for sure.
You'd think we'd be starving after running but yeah, I never feel like eating much. Having a snack definitely helps jumpstart recovery (and saves me from overdoing it on the food later when I get hangry haha.)
I was surprisingly sore after my 15 mi easy pace run, but I think I was also a little dehydrated during and that probably was a big factor. I’m Watching this video because I’m looking for tips on recovering better especially now that my mileage is going up. Thanks for the great tips! Going to pull out the foam roller!
Hey Jess! Yes, make sure you're fueling and hydrating well both during and after. Also making sure you're truly going easy on your long runs. With feeling that sore, I'd recommend trying to slow down your per mile pace by 15 - 30 seconds and see if that helps!
Very kind of you to respond, thank you. I just have this pet peeve about 15 minute CZcams videos that have about 5 minutes of true information. Thank you for making the video. I have a big problem with my long run recoverries, so I need all the help I can get!
This was SO helpful! Thank you for reframing this for me as part of training not just as additional to it. I need to go find a foam roller lol! Do you have any tips for beginner running in winter/below-freezing temperatures?
I'm so glad you found it helpful! I'll be sure to get a video up about running in the winter! In the meantime, check out my blog post: readysetmarathon.com/how-to-train-for-a-marathon-in-the-winter/ Good running coat that still allows you to move freely, and warm mittens (not gloves), and shoes for running on ice and snow are my top three recommendations for gear!
I was surprised to hear you say foam rolling was more important that stretching, but it makes sense. Yoga/stretching feels so good, but then again, they say the things you avoid are probably what you need to be doing the most. Time to dust off my roller! I like the NUUN, but recently purchased Bix Recovery. It's very similar to the NUUN, but it has ingredients like CoQ10 and Tart Cherry too, to optimize recovery. So far so good!
Nothing wrong with some static stretching post run when paying attention to what your body needs, but I do think many runners overemphasize it and skip the foam rolling. Rolling is so, so good...for the calves especially. Never heard of Bix Recovery...going to check it out!
I am training for my first marathon and am wondering what your thoughts are on recovery drinks after long runs? Do they replace the meal or just supplement it? I have been drinking them on my way home from my long run. I was also wondering if you could use a massage gun in place of foam rolling? Thank you!
Hi Leigh! A recovery drink on the way home from a long run is great...means you are getting carbs and protein into your body immediately to aid in the recovery. This doesn't replace a meal - just plan to eat a solid meal with a balance of carbs, protein and fat within 60-90 minutes. Massage guns and foam rollers can both be great tools - it's really more about what feels best for you!
really loved ur video , but plz tell if u go running everyday then how often one should wash their hair. i have long hair and sometimes i get confused that whether i am shampooing my hair too much or less . PLEASE TELL
In the summer I still wash my hair every day except my rest day. I just feel gross if I don't. In the winter I will sometimes use dry shampoo on the easy run days.
Peanut butter after a run! We make it home made in a food processor, no sugar and 2 packets unsalted peanut to one salted. And no extra oil added so way healthier than commercial stuff (yuck) and way cheaper AND living in France its hard to get. French don't eat it. Also microwaved scrambled eggs with avocado, or microwaved poached eggs on toast...with or without marmite. Speed is important post run to avoid temptation of eating junk food. Marmite 'cos im English!
Yesss scrambled or poached eggs on toast with avocado, and also preferably marmite and baked beans on the side. Also big yes to homemade peanut butter, though I often cheat and use shop-bought to save time.
the hardest part of a long run is the rest of the day, when the kids want to play at the park or go to a birthday party, while you just want to lie down
Hi Driya - post long run can be tough! It really helps though if you're fueling properly for the run and also making sure you run at easy pace. Then of course fueling soon after for recovery. This should help you a lot in having more energy later in the day.
If you are a bit crazy and what to know EVERYTHING about electrolytes take a look at the YT video by Gear Skeptic titled "Performance Nutrition for Backpackers, Part 5: Advanced Electrolyte Supplementation" Backpackers have the same issues as long distance runners but it is pretty nerdy and more than most people care about but it's stuff we all would benefit by knowing . . .
Hi Ben - technically the long run can be any distance...it's just your longest run of the week. But, really, I wouldn't call anything a long run until it's over at least 75-90 minutes long.
Hopefully you gleaned some good info just the same, Jerry! This was one of the first videos I ever made 2 years ago...def way too long! I've improved but I'm def still chatty lol so working on it!
1) Water
2) Replenish electrolytes (also plug for electrolyte pills)
3) Eat a snack
4) Foam rolling
5) Eat a balanced meal
Optional: Stretch
Thanks for the great tips. Have a great day!
You're so welcome, Matt! Thanks for popping by!
Yaaa!! Great job 👏. I loved the different locations.
Thanks, guys! Appreciate you watching and for the feedback! If you ever have any recommendations, please let me know.
I love all your videos. Thankyou for the great advice and tips!
Appreciate that and I'm so glad they are helpful for you!
Very informative, thanks.
So glad it was helpful!
Great video, completely sound with science. Like the Run MSP shirt!
Glad you found it informative! Thanks - got it when I ran the Twin Cities Marathon in 2017.
First, I enjoy your videos. Great content. Before running, I religiously foam roll whether I run or not. Plus I add stretch band for strengthen glutes and legs. Minor stretching. I drink a cup of water and 1 banana.
Post run, an 8 minute yoga stretch and then take a cold shower (immediately); New England weather is brutal during the winters, but after a great workout or a run, cold shower is a must. I have veggies and fruits and continuously drink water throughout the day. I also cross train on bike, so I practice the same routines as running.
Sounds like you have an amazing routine! I would shiver for the rest of the day if I took a cold shower after a winter run, but I know it works really well for some! The resistance band stretching and yoga is a game changer for sure.
Great tips!
Glad you found it helpful!
Excellant vid… thankyou!
Glad you enjoyed it!
When trying to spend long enough rolling, legs up wall etc, play a podcast to take your mind off it. Works for me.
Great tip!
Very good advice! I've been very careful in this training block to get a post run snack in immediately after runs.... What a difference! Faster recovery for sure.
You'd think we'd be starving after running but yeah, I never feel like eating much. Having a snack definitely helps jumpstart recovery (and saves me from overdoing it on the food later when I get hangry haha.)
The anabolic window has been proven to be a myth. The only exception is if you were doing your workout fasted
I was surprisingly sore after my 15 mi easy pace run, but I think I was also a little dehydrated during and that probably was a big factor. I’m Watching this video because I’m looking for tips on recovering better especially now that my mileage is going up. Thanks for the great tips! Going to pull out the foam roller!
Hey Jess! Yes, make sure you're fueling and hydrating well both during and after. Also making sure you're truly going easy on your long runs. With feeling that sore, I'd recommend trying to slow down your per mile pace by 15 - 30 seconds and see if that helps!
@@runningwithjane thanks, I’ll definitely apply it for this next one 👍
I recently got the Normatec 3 recovery system (legs only). Love them! Highly suggested if you can afford them!
I've heard great things!
Very kind of you to respond, thank you. I just have this pet peeve about 15 minute CZcams videos that have about 5 minutes of true information. Thank you for making the video. I have a big problem with my long run recoverries, so I need all the help I can get!
Totally get that.
This was SO helpful! Thank you for reframing this for me as part of training not just as additional to it. I need to go find a foam roller lol! Do you have any tips for beginner running in winter/below-freezing temperatures?
I'm so glad you found it helpful! I'll be sure to get a video up about running in the winter! In the meantime, check out my blog post: readysetmarathon.com/how-to-train-for-a-marathon-in-the-winter/ Good running coat that still allows you to move freely, and warm mittens (not gloves), and shoes for running on ice and snow are my top three recommendations for gear!
Where did you get that dresser? I've been looking for something like that. Great video BTW.
Hi Cory! Thanks - it's from American Furniture Warehouse, but we've had it for at least 7 years probably.
1:20 video starts . you welcome
I was surprised to hear you say foam rolling was more important that stretching, but it makes sense. Yoga/stretching feels so good, but then again, they say the things you avoid are probably what you need to be doing the most. Time to dust off my roller! I like the NUUN, but recently purchased Bix Recovery. It's very similar to the NUUN, but it has ingredients like CoQ10 and Tart Cherry too, to optimize recovery. So far so good!
Nothing wrong with some static stretching post run when paying attention to what your body needs, but I do think many runners overemphasize it and skip the foam rolling. Rolling is so, so good...for the calves especially. Never heard of Bix Recovery...going to check it out!
i just box recovery supplements, great offers as well, it has more stuffs than otehr supplements like bcca, etc
I am training for my first marathon and am wondering what your thoughts are on recovery drinks after long runs? Do they replace the meal or just supplement it? I have been drinking them on my way home from my long run. I was also wondering if you could use a massage gun in place of foam rolling? Thank you!
Hi Leigh! A recovery drink on the way home from a long run is great...means you are getting carbs and protein into your body immediately to aid in the recovery. This doesn't replace a meal - just plan to eat a solid meal with a balance of carbs, protein and fat within 60-90 minutes.
Massage guns and foam rollers can both be great tools - it's really more about what feels best for you!
really loved ur video , but plz tell if u go running everyday then how often one should wash their hair. i have long hair and sometimes i get confused that whether i am shampooing my hair too much or less . PLEASE TELL
In the summer I still wash my hair every day except my rest day. I just feel gross if I don't. In the winter I will sometimes use dry shampoo on the easy run days.
@@runningwithjane thank you sm , it means me alot ❤️
Hi Jane, i recommend trying bix recovery supplements, electroluyte, has more stuffs like iron, zinc, vitamin c, e even bcca
Thanks!
Been using ice baths with my Lumi pod… 2-4 minutes and breathe… helps a ton!
I've heard great things! Don't know if I'm ready to take the leap. Maybe that will be a 2025 addition haha.
Peanut butter after a run! We make it home made in a food processor, no sugar and 2 packets unsalted peanut to one salted. And no extra oil added so way healthier than commercial stuff (yuck) and way cheaper AND living in France its hard to get. French don't eat it. Also microwaved scrambled eggs with avocado, or microwaved poached eggs on toast...with or without marmite. Speed is important post run to avoid temptation of eating junk food. Marmite 'cos im English!
Yesss scrambled or poached eggs on toast with avocado, and also preferably marmite and baked beans on the side. Also big yes to homemade peanut butter, though I often cheat and use shop-bought to save time.
Good video. So easy to eat lots after a run 😅
Glad you found it helpful!
the hardest part of a long run is the rest of the day, when the kids want to play at the park or go to a birthday party, while you just want to lie down
Hi Driya - post long run can be tough! It really helps though if you're fueling properly for the run and also making sure you run at easy pace. Then of course fueling soon after for recovery. This should help you a lot in having more energy later in the day.
There are no rest days. We rest when we die
If you are a bit crazy and what to know EVERYTHING about electrolytes take a look at the YT video by Gear Skeptic titled "Performance Nutrition for Backpackers, Part 5: Advanced Electrolyte Supplementation" Backpackers have the same issues as long distance runners but it is pretty nerdy and more than most people care about but it's stuff we all would benefit by knowing . . .
I would love to nerd out about electrolytes. Adding to my list to watch - thanks!
Is 3+ miles considered a long run? What is the perceived effort for long runs?
Hi Ben - technically the long run can be any distance...it's just your longest run of the week. But, really, I wouldn't call anything a long run until it's over at least 75-90 minutes long.
Perceived effort should be about a 3. Easy pace.
All good advice, but very talky! Probably could have condensed this video down from 12 minutes to about 3 minutes. Too chatty.
Hopefully you gleaned some good info just the same, Jerry! This was one of the first videos I ever made 2 years ago...def way too long! I've improved but I'm def still chatty lol so working on it!
I enjoyed the chat....its lovely.
Note your own Redundancy.
“Talky” “Chatty”. Writing same thing TWICE as you criticize her delivery style.
@LenkaSaratoga Not taking critism and attacking those who provide it in a respectful way is very childish.