Eighteen Months Kindle Edition by Leslie Jones McCloud (Author) Format: Kindle Edition

Running and recovery ❤️‍šŸ©¹ after 50

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Recovering quickly after a run—especially if you’re over 50—requires a smart blend of immediate care, nutrition, rest, and mobility work. Here’s a streamlined post-run recovery guide tailored to your age group:

šŸ•’ IMMEDIATELY AFTER YOUR RUN (First 30–60 min)


1. Cool Down Gently

• Walk for 5–10 minutes after finishing your run to gradually lower your heart rate and avoid blood pooling.


2. Hydrate & Replenish Electrolytes

• Drink water with electrolytes (like coconut water or a sports drink with low sugar).

• Add a pinch of sea salt or magnesium powder if needed.


3. Eat Within 30–60 Minutes

• Focus on protein + carbs to replenish glycogen and aid muscle repair.

Example:

• Greek yogurt with fruit

• Smoothie with banana, spinach, protein powder

• Eggs and toast


šŸ§˜‍♀️ WITHIN A FEW HOURS


4. Stretch & Foam Roll

• Focus on hamstrings, quads, glutes, and calves.

• Foam rolling helps reduce soreness and improve circulation.


5. Contrast Therapy or Ice

• For inflammation: Try a cold shower or ice bath for 5–10 min.

• Contrast showers (hot/cold) improve circulation and reduce stiffness.


6. Rest & Elevate

• Rest with legs elevated to encourage blood flow and reduce swelling.


šŸŒ™ THAT EVENING


7. Prioritize Sleep

• Deep, uninterrupted sleep is your best recovery tool.

• Consider magnesium or tart cherry juice before bed to support recovery and reduce inflammation.


8. Gentle Movement if Sore

• Light yoga, stretching, or a slow walk keeps muscles loose without adding strain.


šŸ§© BONUS TIPS FOR 50+

• Anti-inflammatory foods: Berries, leafy greens, salmon, turmeric, ginger.

• Collagen or joint support: Collagen peptides or glucosamine can help joint health.

• Strength training: Add 2x weekly resistance sessions to support muscle retention and avoid overuse injuries.

• Check your shoes: Worn shoes = longer recovery time. Replace every 300–500 miles.


 





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