How To Optimize Post Race Recovery

[@HeritageDrPepper]

You have a great mic, your voice is SO clear yet you can still hear the waves; it's a really nice balance.

[@davidcummings3573]

This is talk is outstanding. So much information thanks. Dave

[@grayrider8846]

So far coach E your advice has been great, today I achieved a personal best time Thanks

[@LittleMrsW]

Thanks, coach! Half marathon tomorrow, so having this video pop up today was perfect.

[@takatsu5]

My post marathon recovery is a burger and a beer, and well most everything Coach Elizabeth said. A lot of her advice is good during training (e.g. leafy greens) too. Chelated magnesium is good for avoiding GI issues- start with a low amount and work up- you'll know when you're taking to much. Some people will take an ice bath for recovery too.

[@northernninjarunner5506]

Good Morning Coach Elizabeth, great video thanks for the info

[@tamer982]

Amazing tips ... Thanks a lot

[@AngelD68]

Awesome information 👍

[@photo80sjeff84]

Have you guys done a video on runners knee? If that's what I have, I'm a runner at 49, hopefully not arthritis 😢😢😢😢, feels like liquid in both knees, orthopedic gave me antiflam meds= nothing.

[@arjanpetersen]

Take rest... quite a simple video

[@phacocataractdrlvkraju5]

Dear Coach Elizabeth and the entire TRE team, Thank you sooo much for such an invaluable most important and needed topic video. I am a doctor, fully vouch for what was said. I became big fan of Coach Elizabeth's presentation, High quality, superb content, presentation, words used, sentences framed simply awesome. You are doing a greaaaat awesome fantastic splendid service to runners, beginner to advanced. God bless you. Points I made from your video: Cortisol, HsCRP, Catabolic enzymes, will be raised immediately after a tiring race: 1. Hydration with electrolytes. No to beer, Absolutely no Alcohol for 1 wk 2. Sleep- most important, not only that night but for entire week, sleep should be given most priority 3. Fish ( for boost of omega3 FA), Ginger, Turmeric, Chia seeds,Hemp seeds. 4. Magnesium supplements before bed to reduce cortisol levels 5. Fruit and vegetables - increase its intake 6. Do not Diet or Fast, or Lean diet for next entire week, Go for Nutrients rich meal 7. Massage, save money by avoiding alcohol to spend for massage. 8. Blood tests to know what's going in the body if one is curious.

[@andy_warb]

This is useful thanks! Out of interest, what kind of distance do the nasties start kicking in? Like will an 8k race be enough to be a problem or are we talking longer (marathon+ ) distances?

[@jeanlee28]

Thanks, coach Elizabeth! We'll, if we follow your tips after each run on a daily basis, our body will give us happy smile, right? ^^

[@murshizimahadzir8459]

Please do

[@Excaliburhope]

Awesome

[@janethlvasquez1842]

All I heard was "dont go on a diet" 🙌 Thanks a lot 😁

[@joshuahyde9381]

I strained the perineal tendon in both of my legs during Cross Country season. Do you guys have any ways to help me recover faster.

[@matthewcox5084]

Ignore the advice in this video about fasting. your body can't heal as well unless you fast. my advice is eat a large protein rich nutrient dense meal and then fast for as long as you can while keeping electrolytes up. hgh, stem cell production, and autophagy shoot up when you fast. when you hungry eat again and repeat. try and go at least 36 hours+ if you can. it cured my persistent Achilles tendonitus and some other nagging issues.

[@agstudioband]

@@matthewcox5084 after long run i am extremely hungry.usually have 2 breakfests,2 lunches, and 2 dinners the day after run. I am hungry even right after i finished eating! I cannot imagine fasting for 36 hours. Still i lost 5 kilos lately eventhough i eat the whole house

[@matthewcox5084]

@@agstudioband i would try to work up to it. i do omad on a regular basis. it gets easier the more you do it. the type of food matters alots try eating something thats high fat high protein like a ribeye or cheap like hamburger. it a lot more satiating than eating a salad.

[@agstudioband]

matthew cox i agree. Salad is not good for recovery. Day aftger long run (25k) I eat lot of pasta, rice (carbohydrates), fruits (sugar, antioxidants,minerals, vitamins), milk with mussli, and usually one fat steak. Plus lots of small snacks. But there really is no salad

[@LiuYan07]

matthew cox fasting heals. I approve your message 😊 . With my better shoulder

[@AngelD68]

Are you guys on twitter?

[@richardlaursen00]

Consider eating healthily - simple!

[@exxx247]

Turmeric guys, there's no word "tumor" in it :) I would suggest using an activated circumin formula instead. Turmeric is mostly active in the gut and requires large doses to have an acute effect. Circumin C3 formulation is activated with a black pepper extract and is thousands of times bioactive, as well as becoming systemically active as opposed to mostly in the GI tract. Furthermore, this formulation has been shown in mice to increase collagen uptake to tendons (creating very strong, healthy matrices in the tendon tissue). I have healed many a tendonosis with the help of this magic formula.

[@exxx247]

I would also recommend CBD extract 99%. This has been more effective as a recovery aid than any of the numerous substances I have experimented with.

[@exxx247]

For cortisol levels, Ashwaghandha is extremely potent. When doing massive amounts of training Ashwaghanda lowers cortisol and has other training benefits as well. I take 400mg 15:1 extract daily

[@shaneb6830]

Do ice baths/plunges help creatine kinase levels come down?

[@malcym3394]

There's no evidence that ice baths have any real benefit. However, there does seem to be a placebo effect. There's no evidence hat they are harmful so, f you feel that it helps, do it.