I received an e-mail asking me what you can do about the muscle soreness after a tempo run. Here are some ideas to help with recovery after running. First, drink chocolate milk within 30 minutes of your run. Chocolate milk has the 4 to 1 ratio of carbohydrates and protein. This combination helps with the recovery process. I have been using it for years and it does help. Within 2 to 3 hours after your run, it’s good to eat a meal that is loaded with carbos. Some good sources of carbohydrates are like pasta and bread.

Another tip for recovery is to stretch after your run. I normally spend about 15 minutes stretching the major muscle groups. Finally, I take an ice bath. Fill a plastic garbage container with water and ice about waist high. Stand in the container for 5 to 7 minutes. It takes a little getting use to, but it does wonders for your recovery.

If you have any questions or topics you would like for me to talk about Email them and I will address them personally and include them in my videos. Until next time, have a Great Run. Sign up for my newsletter for more tips.
Thanks,
John
TheRunnersGuide