Long runs are here! We talked a little about planning ahead to make sure your long run happens and feels good…what did you decide? How did you plan out your long run so you can get it done and enjoy the rest of your weekend?

Thursday’s post talked about different ways we could train ourselves to become more effective in the morning hours. This 2017 Runner’s World article I found is a fun read and a good follow up to so I wanted to share. Hope you enjoy it and find some inspiration to get your long run clothes laid out, plan your route, and have a great morning long run!

4 Things I Discovered After Forcing Myself to Run Every Morning

I can’t decide yet what to wear for 18 tomorrow so I set out a few options. I’ll go with whatever feels right at 3:30a…

Right now, it’s just after 7p and I start with Jess and Amiee at 4:30a so, like the true old lady runner I am, I will be in bed with lights out by 9!

Hope you all have fabulous weekends full of smiles for miles!

Links for stretching and yoga options for the weekend are below. Whatever you’re doing, take pics for us and don’t forget your active recovery after your long run or race. Seriously, staying active…getting moving the day after our long runs and races, keeps the DOMS away!

Active Recovery

Active recovery is just like it sounds, it’s getting your butt off the couch and moving. Sometimes the best treatment is actually more running. It’s usually pretty painful to start, but after a few minutes, when the blood gets flowing and the muscles get warmed up, it feels a bit better. When you’re really sore from running, walk instead. We always feel a bit better (muscle soreness-wise anyway) after the first 10 to 15 minutes. Up until then, we are stiff and every little movement hurts. Once we get going, our legs loosened up and feet much better! Active recovery makes the next couple days so much more bearable and if you’ve got more running coming the following week, it makes those runs incredibly more comfortable. Instead of missing a run because we’re sore and tired, 2 days after a long run we’re ready to go again!

In the first few miles of our long runs…and the first 10-15 minutes of our active recovery, we feel like dying, but then we feel reborn. Let’s chase that runners high Crew!

**With extreme muscle damage, active recovery can be too much. If you feel pain other than soreness, it can mean that the muscles are not ready yet. Rest, ice, compression, elevation….and roll and stretch!

• 7 Key Stretches for Runners
• Yoga for Runners – “Unknot Yourself”
• Yoga for Runners – “Tight Hips and Legs”
• Yoga Poses for Runners