Long Run Recovery Instructions

 

• Wash your face and get out of your wet clothes into dry ones.

• Get some liquid calories. This can be a homemade shake or recovery drink, and must be consumed in the first 15 minutes after finishing and should contain a 4:1 ratio of carbs to protein.

• Take a shower.

• Lie down on the floor and put your legs up one minute for every 15 minutes run.

• Get up and make a meal. Be sure to include protein!

• Sit down to eat with legs up. Consider a nap if you have time.

 

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