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HOW TO RECOVER AFTER A LONG RUN: 5 TIPS | MOJU

Lucy | MOJU

After months of lapping the same dog walkers hundreds of times in the local park, we’re absolutely buzzing to go wild in the countryside as official sponsors of Maverick Races this year.

As partnerships go, it couldn’t be more perfect: they run trails, we blaze them – and supplying a little Ginger for pre-game buzz and Turmeric for post-run shakes, we’re just who every runner wants to see at the finish line. But while getting a little mo’ MOJU into your running routine is always a winner, it is just one root to recovery…

Knowing how to recover after a long run can be the difference between smashing goals or feeling battered – but with a MOJU-approved recovery strategy, we’ll soon have you powering up that performance like a total pro.

>> Gotta run? Sure, we get it. As always, we like to make sure you get the goods ASAP, so if TLDR is your go-to acronym, we’ve cut to the chase with your 5 post run recovery tips below. Want to learn a bit ‘mo? Keep going, champ.>>

WHAT SHOULD I DO AFTER A LONG RUN?

In a shot: 1 minute read for the super busy

1. HYDRATE

After a tough long run, always start by hydrating within the first 10-15 minutes of stopping. A balanced intake of water and sodium will help your body to retain fluid and get rid of built-up lactic acid.

2. SHOT

Bursting with anti-inflammatory curcumin and a sprinkle of black pepper for better absorption, MOJU Turmeric Shots help give muscle soreness a spicy kicking.

3. FUEL

Carbohydrates and protein are the name of the post run recovery game. Whether a snack or drink, try and aim for a 4:1 ratio of carbs to protein.

4. CHILL

A regular dip in an ice bath can be just the trick to take the heat out of sore aching muscles. Immerse the lower body in and stick it out for three minutes… if you dare.

5. SLEEP

Decent shut-eye is what all long run recovery dreams of. 7-9 hours allows your body to repair cells as well as benefits your immune function for all-round better health. This interesting read will tell you all about it.

Learn ‘mo: 5 minute read for the busy, but curious

SO… THIS LONG RUN RECOVERY BUSINESS. WHY DO I EVEN NEED ONE?

‘Long run’ can mean a lot of different things to different people. Sure, we could be talking triathlon training, marathon milage or giving Sir Mo a run for his money. It could also be finally reaching 5k without feeling the need to call an ambulance. But whatever your long run looks like: just like reaching for your daily shot, thinking about what to do after that long run is the kind of good habit you want to get into your routine.

Why? Well, rest and recovery is what your body needs to get better. As you cool down, your body’s firing itself up to replenish energy stores and repair tissues. It’s by building that recovery time into any kind of training programme you’ll be adapting to the stress of the exercise – which means you’ll start noticing progress and seeing results. And the best way to do that? Getting your own post run recovery process all planned and ready to go.

HOW LONG DOES IT TAKE TO RECOVER FROM A LONG RUN?

Well, according to Ross Austen, MOJU’s very own Head of Natural Performance, it all comes down to what goal you’re chasing.

“When developing a recovery strategy, it is always important to keep the main goal in mind: Is it being able to perform again several hours later, or are the main goals further away? In competitions with several rounds and only a few hours or days between rounds, you would want to optimise all short-term recovery strategies. At the beginning of a season in preparation for competition, acute recovery is not always the highest priority, so it may be better to choose a strategy that enhances the adaptation to training.”

Interesting stuff. So, let’s see how that might work as we expand on some of those strategies we mentioned earlier…

“Keep the main goal in mind: Is it being able to perform again several hours later, or are the main goals further away?"
Ross Austen, MOJU Head of Performance

WHAT SHOULD I DRINK AFTER A LONG RUN?

Hydration is key. During exercise, dehydration that exceeds a 2% loss in body mass can start to have an impact on both aerobic capacity and cognitive function. Basically, if you sweat your butt off with a tough long run and don’t rebalance your fluids, you may find that you start to seriously flag. Dehydration can also play a major part in lactic acid build-up… aka, the stuff your muscles produce during exercise that can give you soreness and cramps.

Rehydration is an essential part of your post-run routine, but it’s not a case of chugging back gallons of water which will just have you running straight to the toilet. Instead, drinking water and sodium at a modest rate will help to replenish and retain fluids, especially the extracellular kind. It’ll also flush your body of that lactic acid to help give soreness a swerve.

HOW CAN I REDUCE MUSCLE SORENESS AFTER A LONG RUN?

When it comes to drinking for muscle recovery after a long run… water’s great, but MOJU Turmeric Shots are your real mate. The active all-natural compounds found in this legendary root – curcumin, demethoxycurcumin, and bisdemethoxycurcumin, all blended with black pepper for better absorption – could provide anti-inflammatory properties that can help stave off those dreaded DOMS.

We wanted to put our shots to the test, and recruited the Munster Rugby squad to help. Hitting the Turmeric Shots regularly after training sessions, we used the drop jump test as a performance measure of recovery rates. Our findings showed that rates improved over the course of the season: so, it looks like our spicy post run recovery routine gets a healthy thumbs up, eh?

WHAT SHOULD I EAT AFTER A LONG RUN?

As we mentioned earlier, protein and carbohydrates are a great way to fuel your recovery after running. Your muscles don’t just work hard on that long run – they’re being broken down… and protein is key for building them up again. Complex carbs are essential for re-fuelling glycogen stores that have been emptied on long runs. Pushing your body through a long run can affect your blood sugar by putting it into a high gear for several hours after, causing blood sugar levels to lower even when you’ve stopped training.

Need a few simple ideas for a nutritious post-run pick-me-up? Try: yogurt and fruit, bananas, protein shakes, bagels with protein, cottage cheese, chocolate milk, eggs on toast, mixed nuts, whole grains, nut butters, sweet potato hash, legumes.

READY TO SMASH IT?

So, there you have it, a quick guide on how to recover after a long run so you can keep smashing your goals. Ready to put your new recovery process to the test? Why not get involved with MOJU X Maverick Race? Taking you to the most amazing places Blighty has to offer, come find your new running feet in the forests and trails of our glorious countryside this summer. For more information on Maverick and how you can sign up, check out the website here. We’ll have your Turmeric Shots waiting at the finish line…

TURMERIC SHOT PACK