Immediate Recovery: Minutes 0-45

by Angela (Oh She Glows) on September 11, 2009

Happy Friday!

Wow what a short work week this felt like!

First up- the winner of the second chia seed giveaway!


Congrats to Amelia who said, ‘those pb&j glo bites look amazing!’ Amelia please send me your address and we will get these chia seeds shipped off to you. Thank you to everyone for participating!


I transformed our window area in the office last night into a ‘reading zone’!!! I took all the cushions from our blue couch and put them on the window ledge. Added a blanket and lamp and I’m good to go!

It wasn’t as comfy as I imagined it would be, but it did the trick I guess. ;)

I read my newest running book, ‘First Marathons: Personal Encounters with the 26.2-Mile Monster’. I just finished the first story tonight and it was so inspiring (see quote at bottom!!).

The book is described as this on the back cover: ‘The stories of 37 people- famous or not, young or old, fast or slow- who once ran the marathon for the first time.’

Thank you to everyone who suggested this book to me. And thank you to my sister Kristi for giving me the Chapters gift card. :)


It’s the simple things in life…right? ;)


The other day I wrote about an article in my Runner’s World about recovery days.

Today I wanted to talk about the article’s suggestions for immediate recovery. Specifically, from minutes 0-45 post workout.


‘On days when you’ve been running longer than 90 minutes, the recovery process can’t wait till tomorrow.’

They suggest this post-workout recovery plan:

0-5 Minutes

  • Cool-down
  • Change into fresh clothes to regulate body temp

5-15 minutes

  • Stretch while muscles are warm

15-30 minutes

  • Ice baths are a great way to reduce inflammation
  • Put an ice pack on aching muscles/joints

30-45 minutes

  • Drink + Eat
  • Consume carbs and protein

They also mention that elevating your feet helps prevent all of the blood from pooling in your legs. Great tip- I never thought about doing that.

Of course, after I read this, I compared their suggestions to my own post-run rituals.

My version:

0-5 minutes

  • Remove knee sleeves, sneakers, watch, hat, music, hat, sunglasses, moleskin. Whew.
  • Skip the cool down (I consider the last part of my run to be a cool down because I finish so slow and tired, lol. I probably could benefit from a cool down though!)
  • Drink protein drink = 10 grams protein (I mix it as soon as I walk into my kitchen). Guzzle drink. Feel better.

5-30 minutes

  • Tweet about my run (Sad but true!)
  • Stretch (Though, I admit I don’t always remember to stretch)
  • Mini ice shower
    • In the shower I turn the water to freezing cold and put it on my sore spots. This is my version of a mini ice bath. I do it for about 90-120 seconds on each spot. Brrrrrr. Followed by lots of hot water.
  • Wash run clothes + knee sleeves + HRM strap

30-45 minutes

  • Post run meal
  • My post run meal tends to include at least 25 grams of protein, healthy fats, and lots of whole grain carbs
  • Drink more water
  • Take vitamins (Calcium, Vitamin D, Spirulina)
  • Make Sencha Green Tea (I need caffeine if I am feeling sleepy!)

While my recovery isn’t exactly as the article suggests, I know it definitely works for me and that is what matters. I think the hour immediately following an intense workout is quite important to ‘set the tone’ for how your body will recover over the next 24-48 hours.

Do you have any rituals following your workouts? What does your post-workout recovery look like for minutes 0-45? Do you eat a special food or meal?

When I do just normal workouts on the treadmill, I don’t pay too much attention to my recovery following the workout, but I always make sure to have a healthy snack as I am usually hungry and lots of water.

I’m off to an appointment then baking up a few orders this afternoon! Tomorrow is my brother’s wedding!!


“I looked around at all the people who were sharing this adventure together and I nudged Chris and said, ‘Look at all these people who are as crazy as we are!’ It was so cool to be in the presence of others who shared the same passion, the same drive. For the last six months we’d been trying to explain to our coworkers why we wanted to run a marathon. Now we were in a crowd of people who understood why. There was no need to explain. I loved being a part of them, of their energy. I felt like I belonged here.”

~Kim Ahrens (story 1), from First Marathons: Personal Encounters with the 26.2-Mile Monster

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{ 40 comments… read them below or add one }

Susan September 11, 2009 at 9:39 am

Love this! I skipped my post long run ritual last week because I was late for work and I was sore for days after!! With it, I barely feel like I ran at all :)

Minutes 0-5: Take off hat, glasses, gadgets, shoes. Take an ibuprofen. Wash face (I break out when I leave it sweaty!)

Minutes 5-20: Foam roll, stretch, sometimes I’ll make a quick shake or have a small peice of fruit

Minutes 20-45: Ice and eat a meal. Usually around 20g of protein, 40g carbs.

And THEN I shower! I’m gross, stretching and food is just more important to me I guess :P


Angela (Oh She Glows) September 11, 2009 at 9:43 am

I need to get a foam roller asap!


Pam September 11, 2009 at 10:19 am

Nice window reading seat…very comfy!


kay (eating machine) September 11, 2009 at 10:23 am

I want a reading spot now!
*sigh* not a good spot for it here. if/when the offer goes through on our house i’ll make one there-lots of space for it! i love window seats like you’ve got :-)


Averie (LoveVeggiesAndYoga) September 11, 2009 at 10:27 am

I dont have any special post-workout moves other than hydrate with water, maybe do a few yoga stretches, and jump in the shower. My workouts are jammed in between caring for my 2.5 yr old little girl, cooking, doing things around the house, taking care of my husband, etc so unfortunately I dont have time for anything “special”. I am usually just grateful I got the time to get the workout in :)

P.S. I don’t know if you’ve been to my blog lately, but I have 2 Giveaways goin’ right now…Chia Seeds and Stevia! Just thought you might wanna know.

Happy Friday and enjoy your weekend, you’re glowing in your reading pic, so pretty!


Sarah @ The Foodie Diaries September 11, 2009 at 10:30 am

That book sounds great! Let me know how you’re liking it because my dad’s a marathon runner and I think he’d love it. He, BTW, has NO post-recovery routine! I don’t know how he’s never had an injury…


Shelly September 11, 2009 at 10:30 am

On my short runs or normal workouts, I come home, drink a glass of water. Hop in the shower. Drink another glass of water, then make and eat dinner.
My long run recovery is as follows. Come home. Drink a glass of water. Shower. Quickly make and eat food (usually lunch because I run in the late morning). Take a 1 hour nap.
I don’t know how ideal this is, but I find that I really need a nap after my long runs if I am going to function for the rest of the day. I’d like to learn how to fuel better, but I eat breakfast (oatmeal) before my run and lunch after so I don’t know how much more fueling I can fit in.


Angela (Oh She Glows) September 11, 2009 at 1:20 pm

I too can’t get over the tiredness aspect of it! I feel like my body is trying to shut down so it can repair itself?


Lizzie September 11, 2009 at 2:01 pm

I am also trying to find some balance on this issue too. I was wiped after my 8 miler on Sunday and also somewhat cranky. Also didn’t know that not re-fueling properly can lead to injuries. At first I thought it might have been sleep, but have been getting more lately so now I really think Angela is right – nutrition is VERY important!


Jess (Fit Chick in the City) September 11, 2009 at 10:37 am

Yes, you need a foam roller! Its a poor man’s massage. It has helped me tremendously with preventing injury.

I’m training for my 4th marathon and I could use a little inspiration. I need to get that book.


lora September 11, 2009 at 10:39 am

i could definitely do more in my recoveries. I need to spend time stretching more and icing more, but i just dont. Things I will improve on in my next race!



Kamaile September 11, 2009 at 10:50 am

I do about the same routine as you. I do drink a glass of chocolate soymilk as soon as I’m done running. Since I start my long runs at 5:00 a.m. I usually have no choice but to take a nap in the afternoon too!


sandra September 11, 2009 at 11:05 am

I look forward to your posts everyday and you’ve inspired me to take care of myself and my family by being conscious of what we do and eat. so thanks. I’ve also started a running plan. so keep up providing all of us some excellent information about running.

quick question… No more daily food blogging?


Dotsie September 11, 2009 at 11:37 am

Minutes 0-45 are spent stretching and then showering and getting ready for work during the week. On the weekends, it’s similar :-)

My post workout meal is a turkey sandwich or PB sandwich!


Katerina September 11, 2009 at 11:38 am

For long runs I frequently drive to new/nice spots. I am pretty good about packing something to eat, but it is hard to do the rest:(


Ali September 11, 2009 at 11:45 am

That little reading nook is cute! After a workout I usually have protein powder mixed with fat free milk. Shower and them eat something. I also drink 1/2 water 1/2 coconut water while running to keep me hydrated.


Laura @ Backstage Pass to Health & Happiness September 11, 2009 at 11:45 am

Hey have you seen the movie “Spirit of the Marathon” yet? It’s very good and I think you’d really enjoy it!

Backstage Pass to Health & Happiness


Angela (Oh She Glows) September 11, 2009 at 1:22 pm

No I havent! I’ll keep an eye out for it :) What year?


Maureen September 11, 2009 at 11:54 am

I would love a window reading spot so cozy and a great view.
I would like to use your blog for a bit to ask for help with a decision. I need help trying to decide on what brand and model of food processor to buy. I have it narrowed down to Cuisinart and Kitchen Aid. What do people recommend?


Angela (Oh She Glows) September 11, 2009 at 1:23 pm

I have a brand new Kitchen Aid but have yet to use it..I will post about it once I use it. If its anything like my Kitchen Aid Blender it will suck, lol.


Kristen September 11, 2009 at 2:54 pm

1 vote for Cuisinart.


Maureen September 11, 2009 at 3:21 pm

do you have one if so which model?


Courtney September 11, 2009 at 12:03 pm

I love your little reading corner! I am a fan of making special, comfy “me” spots. :)


Sally September 11, 2009 at 12:27 pm

My post-exercise routine is complicated by the fact that my gym is right near my work and then I have to commute home. So when I finish with my workout, I change out of my sweaty clothes and take the bus home, which takes about 45 minutes. Then I sometimes have a little snack (lately, a few figs right out of the fridge) while I wait for my husband to get home. Then we’ll do a light podcast, shower, and eat dinner (around 8… and I finish my workout around 5… oops).


Morgan (lifeafterbagels) September 11, 2009 at 12:45 pm

Not that I’m running the distances you do (yet!), but man I need to remember to ice. I have continuous joint problems and running will only work for me if I treat my body right. MUST GET IN THE HABIT!


Lainie September 11, 2009 at 12:50 pm

Love the window seat reading! I dno’t have a set routine I follow for recovery..but it usually involves lots of water, stretching, showering and a protein + fat + CHO snack.


Kristin (Kristins Nibbles) September 11, 2009 at 1:05 pm

Love that quote! And I LOVE having a “reading area”… when I was a kid I always had a chair or some pillows set up in my room to read. love it!



Angela (Oh She Glows) September 11, 2009 at 1:24 pm

I kind of felt like I was building a fort..hehe


Kamaile September 11, 2009 at 3:19 pm

Here is the link to watch Spirit of the Marathon:


Dustie September 11, 2009 at 1:46 pm

I have been training for my first marathon for the past 3.5 months. Every single weekend. I have been plagued with IT Band issues and am being forced to back out. There is no way I can keep resting and finish my training properly to be ready in less than 5 weeks. I have had to rest on and off for over a month now…obviously its not getting better without a FULL rest, not just a week or so here and there. I have grieved this like grieving a lost friend. I have been so looking forward to running my first marathon. I know there are plenty of others and new years…but this is the one I was training for. I will watch my two training partners go without me. I know there will be a day that I run my first marathon. I think, though, next time I will give myself a year to build my base. I will take all the extra “recovery” steps and take care of myself better after each run. It’s so easy to get done with a run and move on to other things. That is definitely something I will work on. I am devasted, but I know it’s an injury and not my fault and I am not a quitter because of it. I want these legs to be in good running shape for the rest of my life and if we don’t listen to what our body tells us we can compromise a lot. Great topic today!


skinnyrunner September 11, 2009 at 2:01 pm

i sit on 2 ice packs, one for each hip, and then put 2 more on each knee and then sit at the computer for 10-15 mins after almost every single run. its not as time consuming as in ice bath and who has all that ice on hand??


Jenna September 11, 2009 at 2:05 pm

I have a reading spot now that we moved. We have a big LoveSac in a little nook. I go there to read and blog, it is so relaxing.

How exciting about the wedding tomorrow. I am obsessed with weddings :)


AGS September 11, 2009 at 2:53 pm

I like what everyone wrote. I thought I’d add my 2-cents on recovering from tough runs when you have little/no time. When there is little time for “recovery” I do the following:

0-5 min post run: Drink water, throw clothes in washer, check blackberry.
5-10 min post run: Stretch both legs while washing hair upside down in shower. Do ankle and shoulder rolls while blow-dring hair. Calf stretches doing make-up and some gentle squats.
20 min post run: Eat something or drink green monster while putting on clothes and heading out door.
40-60 min post run: Eat snack at desk, drink hot tea.


Brandi C. September 11, 2009 at 2:55 pm

Love that quote! It’ so fitting for me because people are always asking me why do you eat so healthy, excercise, etc. I don’t think I should have to explain myself to anyone and I love how good it feels to be surrounded by company that already understands about living life to the fullest by taking care of your mind, body, and soul! And just How much better you feel, look, think, handle stress, etc. Thanks for you blod Ange!


Brandi C. September 11, 2009 at 2:56 pm

I MEANT: Thanks for your Blog!


Kristin - September 11, 2009 at 3:27 pm

I never put much thought into recovery, but recently I’ve started doing a cool down walk to get my heart rate back into zone 1. Then I come inside, throw my sweaty clothes in a heap, and map my run before I forget where I went. :)


Kelly Turner September 11, 2009 at 4:59 pm

oooo I would KILL for a window seat..jealous! :)


Lindsay September 11, 2009 at 6:21 pm

What a cute nook. I need to be better about my post run rituals, My knees are cracking today!


Paige @ Running Around Normal September 12, 2009 at 9:39 pm

Thanks for posting those recovery tips! Great to know:)


Gail Kislevitz October 17, 2009 at 6:50 am

Hi Angela,
I was so surprised and thrilled to see you reading my book in your cozy book nook! I had such a good time writing that and think it is time for another one. I’ll have to include you in it!
All best, Gail Waesche Kislevitz


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