I’m in the thick of marathon training, with Berlin just looming around the corner (less than 2 months left). My ankle is also healthy enough to tackle on the Hal Higdon Intermediate plan as well. I tried to follow that plan for BMO but couldn’t due to injury. This time, I’m trying to follow it to a tee, while varying some workouts with trail runs and Grouse Grinds. This means I have to work out 5 days a week. Proper recovery is the key for me to be able to do this. In this marathon training update, I want to share with you some of the things I do for recovery to help me keep going.
Wear Recovery Footwear
Disclaimer: I received a pair of OOFOS OOlalas to review as part of being a BibRave Pro. Learn more about becoming a BibRave Pro (ambassador), and check out BibRave.com to review find and write race reviews!
Right after a race or a gruelling workout, the first thing I want to do is take my shoes off. I’ve only become aware of recovery footwear in the last few months and I thought it was a brilliant idea. Enter OOFOS. (For OOFOS Canada, click here.)
I’ve reviewed OOFOS before (the OOmg’s) but what started it all were the sandals. Thanks to BibRave, I was sent a pair of OOlalas to test out. Just like the OOmg’s, the OOlalas felt like pillows for my feet and were a great relief after a long run or race. OOFOS takes pride in their OOfoam technology, which they say absorbs 37% more shock than traditional foams. It is also shaped in a way that, when you stride, it encourages a more natural motion. Your foot just follows through smoothly. This allows your joints to feel less pressure. Your arches are also well-supported in these sandals. Find out more about the technology here or watch the video below:
I’ve consistently been wearing the OOlalas on rest days. It’s a nice break from my usual sneakers that give my feet very little support. The pair of OOlalas I have are these ones with the glossy uppers. They look fancier than the OOriginals which is great because they’re more versatile. I can pair it with something casual or a little more dressy.
Epsom Salt Bath
Epsom salt is relatively cheap if you buy it from drug stores. Costco has a large container for an affordable price. The salt dissolves into magnesium and sulphate, which then absorbs into your skin. It helps relax muscles and loosen stiff joints. This is a must-do for me after long runs. I do feel a difference when I don’t take epsom salt baths. I recover more quickly when I take these baths. Add some oil to the bath so there’s a bit of fragrance to it or mix with your favourite bubble bath.
This is something I do once in a while, mostly because I’m a chicken lol. Quick ice baths are good for preventing inflammation after a hard workout. I think I will start doing it again, especially since it’s so hot right now. Maybe it’ll be more bearable.
I try to see my RMT once every few months. It’s definitely a luxury but at the same time, a necessity. Regular self-massage is something I do as well, but I feel I’m more lenient towards my muscles. Also, my hands get really tired so I’d rather go to a pro 😛
We are stacked in the foam rolling department. Here’s what we have:
- Lacrosse ball
- TP Grid foam roller
- Addaday Type C Massage Roller
- Addaday Marble Muscle Roller (not pictured, it’s at work!)
Cuski and I take turns using all these items. They’re very useful depending on where the knot is. For a more intense roll, we use the TP Grid or the lacrosse ball. For something a little milder, the Type C is our choice. The marble muscle roller is always in my purse and bring it to work for some on the job rolling.
Nothing beats putting your feet up on the couch! Ice optional.
What do you do for recovery? Share your tips and leave a comment below!