7 ways to recover (sans normatec boots!).

Here we are, less than 50 days until Kona. How did that happen?! Training is nearing peak, and along with it, the heaviness in my legs. There’s nothing quite like that omg-my-legs-feel-like-they-may-explode feeling two days after a big training weekend, right?! As much as I want a pair of Normatec boots to help with recovery – anyone wanna buy me a pair?! – they haven’t fit into the budget this year. So, instead, here are a seven ways I recover without them. 

legs up the wall

This is hands-down my favorite way to recover. After nearly every single bike and run, I park it wherever’s convenient – in this case along a fence in Saint Paul after a recent long run – and sit with my legs up for between five and 20 minutes. Legs up the wall is an inversion, so you get the benefits of a headstand without the effort (or, in my case, if you can’t do one… yet): it helps ease tired muscles and reduce swelling, promotes relaxation, and overall has a calming effect. 

compression

Since we don’t have Normatecs (yet), compression socks + tights are the next best thing. I alternate between CEP progressive+ run socks 2.0 – even wearing them occasionally for long runs – and Coeur Sports full compression tights. They’re both such a great squeeze on the legs! After IMWI last year, I wore the CEP socks for a full 24 hours after the race and had minimal swelling and no cankles. And, while I can’t solely attribute that to wearing compression socks, they certainly didn’t hurt! Compression socks have long been used medically to help combat the formation of blood clots. For athletes, compression helps increase circulation and blood flow and can possibly help with muscle soreness. 

epsom salt soaks

I started Epsom soaks early last year and have continued them weekly ever since (usually Sunday night). My go-to brand is SaltWorks Ultra Epsom fine grain, which I pick up at our our local co-op. I add two cups along with lavender essential oil and soak for at least 20 minutes for maximum relaxation. Benefits include helping reduce inflammation and muscle tension as well as relieving stress. 

foam roll

Foam rolling is more or less a daily occurrence. We keep two – a softer foam version and the stiffer black TriggerPoint GRID version – in the living room, and rather than just sit on the sofa after dinner and watch TV, I foam roll while watching or catching up on social media. Foam rolling, or self-myofascial release, can help reduce muscle soreness and restore fascia, and increase muscle range of motion. 

massage 

I’ve been seeing my massage therapist, Theresa, since before IRONMAN Canada in 2013. She’s the best and knows exactly what my muscles need during training and before or after a race. I see her on a fairly regular basis – monthly (for the most part) and usually after a race. What I love about Theresa: her place is super zen, the essential oil combos she uses are magic (peppermint, lemon and orange are my favorites) and she’s just an amazing person (who’s had such an adventurous life!). I’m lucky to have her in my tribe! Benefits of massage include easing of muscle pain, tension and stress, among many others. 

quiet time + feet up

I’m an introvert who needs lots of quiet time to recharge. If given the option, I will always choose a night in. Nick, on the other hand, would be out every night of the week if he could! I made it a personal rule this year that I don’t overcommit and schedule weekday events; it’s just too stressful to commute + work, get my workouts in and drive up to the city from the south ‘burbs. Anyway, Nick thankfully puts up with my weekday laziness that consists of binge watching House of Cards (well, that was mostly him) and LOST, blogging, falling asleep early on the sofa or reading in bed. 

sleep!

And last, but the most important recovery tool: sleep. There is no better way to recharge and let your muscles recover – and soak up all that training load – than a solid night of shuteye (preferably at least 8 hours!). After a big weekend, that usually means skipping Monday morning masters in favor of another 90 minutes of sleep, and it makes all the difference.