On Saturday morning, I did my longest run since last spring—14 miles in prep for the Rock ‘N’ Roll Las Vegas Half Marathon. It was also my first solo long run in quite a while, so lots of time alone with my thoughts. As usual, I wasn’t able to hold a train of thought for very long, my mind skipping over topics like flat stones skittering across a calm inlet. But my thoughts kept coming back to my post-run treat: a tall glass of chocolate milk. Dimity and I are different in a lot of ways—I have to listen to music in a race; she finds tunes distracting; she hits snooze; I pop out of bed before my alarm—but there’s one thing we both wholeheartedly agree upon: Lowfat chocolate milk is the perfect post-run refuel.
Chocolate cow-juice is Step 1 in my post-run recovery process. Here’s what I did once I walked in my back door—and I’m thinking it’s the reason my legs felt no worse for the wear-and-tear in the days since my 2:20-trot.
-Lowfat chocolate milk: A big glass of the brown, lowfat liquid provides the perfect blend of carbohydrates and protein, sending those vital building blocks straight to my muscles even if my stomach can’t handle anything solid. Since it’s tasty, I chug-a-lug, ensuring I take in enough liquid to make a difference, both in terms of nutrients and hydration. Recently, I was surprised to learn chocolate milk contains many of the same elements as sports drinks, like sodium, magnesium, and potassium. (Who knew?!)
-Stretch and roll: I wasn’t always diligent about this step toward recovery, but my plantar fasciitis makes me dedicated to doing heel drops on our back porch stairs. I balance all my weight on the ball of my bum foot, then drop my heel as far as possible below the step and just hold the stretch for 30 to 45 seconds. For good measure, I do the same on the other foot, but I usually hit up my “bad” foot an extra time or two. Motivated by Dim’s video from last week, I then spent a few minutes with my oft-ignored foam roller, but we’ll see if that stays a part of my routine.
-Sit in ice bath. (See my previous post for 411 on that fun 15 minutes.)
-Shower, then slip on a pair of compression sleeves. I go through phases of wearing compression for recovery and skipping it, but thanks to a Runner’s World review I’m writing, I’m all about my hot pink CEP calf sleeves. And I don’t think it’s a coincidence that my tight-for-months (years?) calves are no longer continually tender.
-Head back to the kitchen and make a proper protein-packed lunch. Saturday it was scrambled eggs with spinach and feta (along with Dave’s Killer Bread toast) because the kids were asking for eggs, but it could have just as easily been hummus and pita or a turkey sandwich.
-Yardwork with the family. Oh, wait, that was just regular life, not recovery.
What are your must-do’s for post-run recovery?
[Disclaimer: Yes, Dimity and I are spokespeople for the Refuel with Chocolate Milk campaign, meaning we’ll each run the Rock ‘N’ Roll Las Vegas Half Marathon as a Team Refuel Road Warrior. But we’ve been preaching the power of chocolate milk for years (even giving it a shout-out on page 125 of Run Like a Mother), way before any of this affiliation.]
I dislike store bought choc milk because it has really chemically taste (at least here in Aus, I remember Canadian choc milk being better), but I still love choc milk. So I make my own – and figure some of your readers might like the link to the recipe (not mine). Super easy takes 10 minutes and lasts for ages – then you can control the chocolatey-ness of the drink too!
http://ourredhouse.blogspot.com/2007/10/homemade-chocolate-syrup.html
Thanks! I’ve been looking for a recipe for chocolate syrup so I can avoid all the preservatives, etc that are in store bought syrups or powders!
When I run over 60 minutes, I have a snack in the 4:1 carbs:protein ratio within a half hour of finishing my run. I do love chocolate milk. I sometimes do apples with peanut butter or half a cinnamon and raisin bagel with peanut butter. I am trying to be a lot more conscious of recovery nutrition!
I am off to The Philly Marathon this weekend, so I can’t wait to hear the advice of this group. I also love chocolate milk, and compression sleeves! I have a handful of raisins and almonds too. Perfectly delicious!!
My recovery is very similar to yours! Stretch, chocolate milk, ice bath, shower, compression shorts and socks, food. Since I’m training for my first half and my body is still getting used to this, I usually pass out on the couch for an hour before my boys come home from school. Then it’s mom business as usual, regardless of how many miles I logged during school!!!
Chocolate milk is awesome. My must-do? Stand outside for a while before going back into the house. Let’s me hear one last song, stretch my hammies and quads, and soak up a little more vitamin D. I usually run early in the morning (weekends), but, on those weeknight runs with the group or team after work, especially in the summer, it’s nice to stretch it out and enjoy a nice cold beer. Yes, I said it – beer. Recovery carbs. So sue me. :)
I have never been able to get a direct answer on this one: Why does the milk have to be chocolate?? I love chocolate milk but I also love plain milk which is ALWAYS in the refrigerator. Is the chocolate part just a lure for those who don’t typically drink plain milk? What additional benefit does the chocolate add?
hey, really good question. Maybe its the sugar? Curious about this too!
I love chocolate milk, but I’ve been drinking a chocolate whey drink lately. The powder is easy to throw in a plastic bag and dump in my blender bottle after I get the kids back in the minivan. I wish I could ice my foot more and dedicate more time to stretching, but I have to pick up the preschooler, nurse the baby, get diapers changed, and, if possible, shower in the hour in between my run and preschool pick. Excited about our new foam roller, have to wait til after the hubby’s birthday to start using it; hoping that will improve my recovery.
As soon as I finish my run, I do a series of PT exercises followed by pilates to keep my weak hips from ruining everything. Then it’s usually chocolate milk, a walk for the dog, and a shower for me. If I’ve done 18-22 miles, then an ice bath is in order before the shower. Compression sleeves are a must after every run. I love a turkey sandwich and a V8 for lunch after my long runs, and for some reason, I always crave a diet coke afterwards – sometimes it’s the thought of that icy cold coke that gets me through the long hot runs – and I need to drink coconut water sometime that day to stave off the post-run headaches/migraines I get in the summer.
Can you tell me about that coconut water? I have been plagued for years with those headaches.
I’ve been drinking Zico – it’s available at most grocery stores and Target. It comes in a few different flavors, and it took awhile to get used to the taste – but it cured my headaches. I get severe headaches, almost migraines, that last up to 48 hours after most long runs. Over the years, I’ve tried adjusting my hormones, taking various supplements (potassium, magnesium, etc.) – nothing worked. This year, I tried drinking coconut water after my long runs, not immediately, just within a few hours before that headache starts – and it totally prevents the headaches. It’s almost $2.50 a bottle by me, but it is so worth it.
Chocolate milk, always. If it’s cold out it becomes hot chocolate. Stretching and compression socks always, too.
Depending on how I feel I may take an ice bath or use the foam roller (trying to roll more.) I would love to take a nap some days but even if I CAN my brain won’t let me.
Chocolate almond milk, hummus & salmon on pita, ultima replenisher, banana. I wish i could add “taking a nap” to that list, but who am I kidding lol.
My post-run ritual is usually a 5-10 minute walk to flush out the lactic acid, light stretching and rolling my trouble-prone areas. Then shower and regular meal afterwards. I’ve never tried chocolate milk after a run, but it sound like I should. :) I was wondering the same thing as Lisa and Annet – is white milk as good as chocolate for recovery?
Thanks for all the tips, being a newbie runner, I’m still learning as I go. After my first 10K Saturday I was feeling sore so I decided to keep moving, rested a bit yes, but for the most part I carried out a normal ‘mom day’ with soccer games and cleaning. I think this helped my muscles not get too tight. I also ate a lot of protein (had an upset stomach) so I ate as much as I could make myself, and here’s the big one…I got a massage that night. I know a 10K isn’t much so that may sound funny but since I jumped back into running so quickly 6.2 miles was a killer on my quads. The massage did wonders for speeding up the heeling. The next day I had sore hips and knees, and it being Sunday, I took my rest day even though I was tempted to go for a long walk or short run. I’m so glad I did.
runningtobeskinny.com
Weekday runs (really, really early in the morning) and long run up to 9 miles: I drink a nice cold chocolate milk before I hit the shower. Breakfast is usually about an hour away so it gives me some fuel before then.
Weekend long runs of 10+ miles: Instead of cold chocolate milk, I make a “hot vanilla” with milk, sugar and vanilla to keep me warm during my ice bath.
I’ve been drinking chocolate milk post-run for the last year or so and it’s awesome! I can tell the times I don’t do it. I don’t drink pre-mixed, but mix my own, unless I’m on the road. I also try to stretch a little and roll a few hours after. I found if I roll too soon it makes me almost more sore.
I started wearing calf compression sleeves during my runs when I was training for my first full-marathon. Now I’ll try for recovery!
It’s worth it to run just to have an excuse to drink chocolate milk. I was so excited when I learned it was a great recovery drink! I LOVE, LOVE, LOVE CHOCOLATE MILK!!!!
Congrats on your 14 miles!
Just raced a PR half-marathon on Sunday! Wohoo! Post race, a bit of a protein shake…not a lot so I can save up for a big protein packed breakfast. Loaded egg-white omelette. Then a hot shower followed by wearing my 110% compression knickers with ice packs. By then I’m hungry again. I’m newly addicted to Picky Bars – they’re amazing. Once I feel up to it, I’ll roll a bit but yesterday I treated myself to a deep issue (the good ouch!) massage. Then I let myself eat whatever I want for a few days…
Discovered chocolate milk as a recovery drink earlier this year and now it is a must have! Chocolate milk followed by foam roller, shower and compression sleeves is my usual routine. I add an ice bath in there if the run is 10 miles or more.
Shower/bath- sit on bathtub floor and let the spray hit me. I’ve found it is best if I keep moving after long run- so as in above yardwork is perfect option. Substantial breakfast ( oatmeal, coffee and fruit).
Almond milk smoothies with blueberries and anything else I feel like adding….then the protein monster tackles me and its eggs, toast, and cheese.
Since I am lactose intolerant and soy milk and rice milk are just plain gross, I usually have a chocolate whey protein drink after hard workout…not as tasty as chocolate milk, but at least I don’t feel sick! Also using “The Stick” to roll out muscles is a must, followed by my trusty pair of 2XU Recovery Leg Sleeves…these things are totally awesome. SBS recommended them a long time ago in one of her posts. I don’t do ice baths anymore as my legs don’t need them if I wear these leg sleeves!
I think one “must-do” after my long runs is to eat! I have been eating a crepe-ish breakfast for weeks now as my recovery meal and I crave it sometimes! It is packed with 21g of protein and 16g of healthy fats from coconut milk and turkey sausage! YUM!
I recently discovered the benefits of compression for recovery as well. I think that’s the only thing that enabled me to get over my 20 mile training run so smoothly this past weekend!
Lisa, I’ve been wondering the same thing re: white vs. chocolate milk, as I HATE chocolate milk. Other than a slightly increased sugar content, I think they should be basically the same? So I’m sure white milk is a good recovery drink too, for those of us who enjoy it. I’d rather drink white milk and eat a little piece of chocolate! Lol.
Ever try blending a couple spoonfuls of peanut butter or half a banana in with your chocolate milk? To die for. Mmmmm…
@Jules, I drink chocolate soymilk, mixed with banana (frozen if summer), and some sunflower seed butter. yummy!
http://www.fitnessmagazine.com/recipes/healthy-eating/superfoods/chocolate-milk-after-workout/ – link. Seems chocolate milk has more of all everything.
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