You TECHNICALLY only need running shoes and good socks to run a marathon. However, to avoid injuries, avoid soreness, and avoid overall tears…the following list can be extremely important to help you recovery from your daily runs so that you can conquer that finish line on race day!!
As someone who’s had every running injury possible, I wish I had known the importance of run recovery early on. I’ve spent thousands of dollars nursing injuries over the years that could have been preventable with proper pre and post race routines combined with recovery tools/tricks. I use all of these items almost every time I do a training run. I’ve listed the benefits of each below and how to use them!
1.) Running Stick
I fell in love with the running stick the moment I used it. It is a massage stick that’s great for muscle recovery! I use it on my quads, calves, bum, hamstrings, and even shins! You can also have someone else use it on your arms, back, etc. It helps with instant relief from your run and relaxes your muscles so that they aren’t as tight and can recover easily! I swear by the original running stick company, called The Stick. I haven’t tried any other brand and I wouldn’t. This company invented this device and it is truly fantastic. I’ve had my running stick since 2011 and I travel with it all over the country to my races. My favorite one is the Travel Stick. I like this size because it’s not too big and easy to put in my backpack to take on a plane and travel! There’s a reason it has thousands of 5 star reviews! I’ll do another post on the differences between the different running sticks as well for you guys! =)
2.) Foam Roller
If you’re setting out to run a marathon, you’ll definitely want to invest in a foam roller. After my run, I do about 10-15 minutes of static stretching and then immediately get on my foam roller. I NEVER skip my foam roller as I consider it part of my stretching routine. This thing is AMAZING!! The more it hurts, the more it’s working!! I will have another post on my favorite movements with the foam roller. It will GREATLY help with muscle recovery and avoiding injuries. I wouldn’t be able to live without it and I’m pretty sure every marathon runner would say the same thing.
Foam Rollers I recommend (I have both as they are used for different things):
TriggerPoint GRID Foam Roller- For getting into deep tissue (Hurts A LOT, which means it’s doing it’s job!)
AmazonBasics High-Density Exercise, Massage, Muscle Recovery, Round Foam Roller- For regular foam rolling
3.) Ice Packs
I have had MANY running injuries over the years…that comes with the territory…(knee, strained calves, strained shoulder, sports hernias, torn adductors, strained hip flexors, shin splints, plantar fasciatus, low back injuries, you name it) It makes you stronger, in my opinion as nothing worth having comes easy. I’ve had to find the best ice packs for my injuries and let me tell you, it took years and trial and error, leaky gel packs on my nice sheets, and ice packs that last 2 minutes, but I have absolutely found the best ones (and I can say that because I’ve had them all for years)! I have a particular ice pack for different injuries. I bought them all back in 2011 and of course, they all are still a part of my daily routine to help my sore muscles recover fast to prevent injuries.
Usually, a cloth is recommended between your skin and the ice pack. However, I find that the ice doesn’t penetrate the towel enough to affect my muscles. Instead, I take a paper towel and get it slightly damp (not soaked, just with a tiny bit of water) and I put that between the ice pack and my skin so that my skin doesn’t get a rash. I also find that yoga pants are fantastic as a barrier between the skin and ice. (If only they could make a yoga pant body suit for us… =P) My friends and husband use my ice packs all the time as well. I think of them as a life investment because you will always need them for all kinds of injuries (non-running related as well) AND they will last forever so you only need to invest in them once. =)
Best for knees: These are great because you can wrap them around your knees or even groin/adductors!
Best ice pack for back / butt: This one is like a pillow for your back. I can’t even tell you how comfortable and wonderful it is. It’s kind of like a cold weighted blanket so it feels really good (like compression) on your back. I also use this one for my bum or feet, when they need icing as well!
This combo is also amazing for back when I’m moving around the house!
Best ice pack for hips/groin/neck: This one is my absolute favorite because there are so many uses it for it! You can put it on your back, across your hips/groin, drape it around your neck, etc. It has so many uses and stays cold for at least 25-35 minutes!
4.) Baths- Epsom Salt, Epsom Bubble Bath, and Ice
For years, I’ve taken epsom salt baths after my runs to help with muscle recovery. It’s also extremely relaxing,but it was mostly for muscle recovery. You take about a cup of epsom salt, fill up the bath tub with your normal warm water, let the salt dissolve, and then hop right in!
Recently, I found Epsom Salt Bubble Bath!! WHAT A GAME CHANGER!! It not only helps with muscle recovery, but smells so AMAZING and you kill two birds with one stone. (Probably more the ladies, but guys like it too…they just won’t admit it!)
Also, ICE BATHS totally SUCK, but are so necessary!!! I do these only after long runs on Sundays (13+ miles) and especially after a marathon. Fill up the bathtub with cold water (about halfway) and then pour buckets of ice into the tub. Let it melt for a few minutes. Then, I typically wear knee high socks or compression socks and a sweatshirt so that my legs/hips can soak in the ice. It’s not fun, but 10 minutes of this will help your muscles soooo much!! I notice a huge difference when I don’t do it. If you and a friend (or significant other) ran together, it actually is fun to try to see who can stay in longer. Make it fun! After all, running races is all about a blast!!!
5.) Heating Pad
Trust me. You’ll want to invest in a good heating pad! I know, it sounds like something for only older people, but I promise you, you’ll thank me later! The heating pad is wonderful for many different reasons. For example, if I have a calf injury or know that my knees typically take a beating while running, I’ll put the heating back on them to get the blood flowing to those areas before I start my dynamic stretching before my run. (See my Dynamic Stretching post) Think about it this way: Let’s say your calf often tights up during your runs. If you are going from bed in the morning or a day of work, your calves are going from a neutral state to being hammered in a run. If you use a heating pack to warm them up, it will draw blood circulation to the area and get those muscle fibers ready to be stretched and lengthened during your run.
My favorite one is linked here. I’ve had it for 10 years and it still runs perfectly. It has 3 different settings, heats up in seconds, has a super plush pad, and has an automatic shut off. It does get hot, but that just means it will do its job that much better! It also has LIFETIME REPLACEMENT WARRANTY!! That’s insane!! It can be machine washed as well! I love products that are guaranteed to last the rest of my life!! Plus, I use it for menstrual cramps every single month and it helps tremendously! I’m actually writing this post right now while laying on it, due to a low back injury (non running related). Plus, my husband steals it every night for his neck/shoulder issues. I’m going to have to get another one so that we can both benefit! Regardless, they are so amazing to have!
Fun tip: On race morning, I get toe warmers with adhesive. I stick the toe warmers to the backs of my knees and calves while I’m waiting for my race to start. Often, the race mornings are extremely cold so being able to warm up the injury-prone areas will help me avoid injury while getting my body as prepared as possible to kill it in my race!!
Let me know if any of these tips/tricks helped you!! I hope they will help offer some assistance in your recovery!
Great ideas! I’m going to steal some of these and give them a go… Thanks for the post!