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Follow this Recovery Timeline After Your Long Training Run

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Recover from your long training run faster with our advice

Your Ascension Seton Austin Marathon or Half Marathon training plan is certain to include long runs. They’re the core to building the endurance needed to achieve your goals. But just like any other run, you need to recover after your long training run and prepare for what’s next. Our timeline will help expedite the recovery process, from the moment you stop your watch until you lay down for a well-deserved nap. Take our advice, adjust it to your schedule, and make sure you’re ready for whatever is next on your training plan. Having trouble getting up in the morning for your long run? These 6 tips are sure to jump-start your morning!

Rehydrate (within 5 minutes)

nuun display at Austin Marathon expo. nuun is the perfect drink for your long training run.

nuun has the electrolytes you need after your long training run! Credit – Deborah Cannon

You lose fluids during your run when you sweat. This is the price you pay so your body can stay cool during the run. It’s important to drink at least 16 ounces of an electrolyte-enhanced drink (like nuun!) when you’re done. Drinking this will begin the rehydration process and restore needed nutrients Pro tip: prepare a drink that’s specifically for after your run before you begin.

Stretch/foam roll (within 5-15 minutes)

You’re pushing your body further and further, reward it with stretching and foam rolling. Whether you’re increasing your distance or lowering your time, you’re asking a lot of your body. Take care of the muscles that take care of you. Stretching and foam rolling allow fresh blood to flow to the muscles. This speeds up recovery and helps prevent lactic acid from settling in.

Eat a snack (within 15-30 minutes)

Grab some fruit, beef jerky, or your favorite protein bar. Eat something that won’t upset your stomach or dry out your mouth. You need to replace the energy your body consumed during your long training run. Plus, it’ll give you a nice little energy boost. Keep hydrating!

Cool off (within 30-60 minutes)

Barton Springs is a great place to cool off after your long training run.

Cool off in Barton Springs after your long training run.

Take a cold shower or jump in a cold body of water like Barton Springs (stay no more than 15 minutes). The cold water can help your body’s core temperature return to normal and reduce inflammation. 

Eat a meal (within 1-2 hours)

Now it’s time to eat! By now your snack is wearing off and your stomach is beginning to rumble. Your body probably burned thousands of calories. Time to replace them! Grab something to eat, whether it’s a pre-cooked meal, something you prepare, or you go out to a restaurant. Pro tip: check out some of our favorite East Austin restaurants.

Nap (within 2+ hours)

Ahh, the ending to a perfect long run, the nap. You’ve stretched and foam rolled, eaten, hydrated, and showered. It’s time to let your body do some repair work. Find somewhere that’s dark and cool. A 30-60 minute nap is perfect, depending on what you have to do for the rest of the day. It’s not a bad ideat to stretch/foam roll one more time and drink some more electrolytes before your nap. 

Some runner’s recovery timeline might differ. You can adjust this to fit your schedule. But the core of this timeline will assist in your recovery after your long training run. This will help your body get ready for whatever is next on your training schedule!

Austin Marathon Lands Sponsorship with Ben Phillips

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Partnership makes Ben Phillips – Engel & Volkers Austin the Official Realtor

High Five Events is proud to introduce Ben Phillips – Engel & Volkers Austin as the Official Realtor of the 2017 Austin Marathon® presented by NXP. As the Official Realtor, Phillips is currently giving away two Austin Marathon VIP passes and will have a space at the expo, complete with photo booth, to talk to you about your housing needs.

“We’re glad to have Ben, an endurance athlete who knows the City of Austin inside and out, as a sponsor for the Austin Marathon” said Jack Murray, co-owner of High Five Events. “He knows the value of living close to where you train and he combines his knowledge and real estate experience to serve all of his clients.”

Ben Phillips – Engel & Volkers Austin knows Austin extensively and is a mainstay in the endurance athlete community. Not only does he sponsor various endurance events around town, he often participates in them as well. Phillips uses his real estate experience and knowledge of Austin to help athletes find homes that are within proximity of where they need to train.

“As a member of the endurance and fitness community it is exciting to be the Official Realtor of the Austin Marathon,” said Ben Phillips, Real Estate Advisor Engel & Völkers. “The Austin Marathon is a marquee event for the city and we are proud to play a role in enhancing the event experience for the thousands of participants and spectators.”

The Austin Marathon will celebrate its 26th year running in the capital of Texas. Austin’s flagship running event annually attracts runners from all 50 states and 20+ countries around the world. With start and finish locations just a few blocks apart, and within walking distance of many downtown hotels and restaurants, the Austin Marathon is the perfect running weekend destination. Participants can register for the marathon, half marathon, or 5K.