What are things you should be doing after every run?

[Runfaster]

So, what are they?

Core?
Stretching?
Strides?
Icing?
Eating?


If any of the above, what and how much?

[okko]

So, what are they?

Core?
Stretching?
Strides?
Icing?
Eating?


If any of the above, what and how much?

I would advise eating at least two times every week, except in the off season. just my opinion.

[Strider]

So, what are they?

Core?
I usually do core 3-4 times a week after or before runs.

Stretching?
Always stretch for a good 15-20mins post run

Strides?
8x100m strides normally 1-3 times a week after runs

Icing?
Ice baths after hard workouts or long runs (though I've been bad about it recently).

Eating?
I try to drink Gatorade after every run and I eat a protein bar after hard workouts, in particular cliff bar's "builder bar" it comes in a red wrapper.

If any of the above, what and how much?

I answered below each of them my usual routine in red font.

[Fanya]

Core before easy runs for me.
Stretching always before running. This is an individual thing IMO, when I was younger I didn't have to stretch at all really and now it does wonders.
Strides after every easy run. The importance of strides is undisputed.
Ice as needed.
Eating helps.

[Zoom019]

Eating an entire Punch piazza by oneself

[Runfaster]

Eating an entire Punch piazza by oneself

F**k yeah, Punch Pizza

[Mighty Mouse]

I'm a huge fan of rolling out on a foam roller multiple times a day, especially after a run. I find it to be tremendously helpful in relieving soreness and preventing injuries.

[Fanya]

I roll my IT bands daily on a 4'' PVC instead and that **** hurts worse than a catheter extraction.

[3000]

So, what are they?

Core?
Stretching?
Strides?
Icing?
Eating?


If any of the above, what and how much?

puking.

[Fanya]

puking.

If the act of running alone is correlated with emesis for you, there is a problem. Running [fast] means running relaxed.

[3000]

If the act of running alone is correlated with emesis for you, there is a problem. Running [fast] means running relaxed.

training hard means having to puke from time to time, its just how it is. who says you cant be relaxed while puking.

[blueliner xc]

So, what are they?

Core?
Stretching?
Strides?
Icing?
Eating?




Core- Important activity. Have found 3 days a week to be optimal for myself but many have had success doing more or even less. If lifting is a part of your training regimen and you lift with good form, then that can be a valid core workout. Here is a link to a few good core excersizes that my teammate introduced me to: P90x 'ab ripper' (http://www.freeworkoutguides.com/workoutguides/p90x-ab-ripper-workout)

Hip Strengthening- Including this separately from core because this has really been the key for me. Good running form has a lot to do with running 'hips forward' and extending all the way. Neglecting my hips will, without fail, lead to me developing a slew of leg pains/injuries. You can find tons of great excersizes with a quick google search.

Strides- Almost all good coaches suggest doing strides after certain easy runs and I have absolutely no reason to disagree with them. 8 x 100-150m with full recovery works well.

Stretching- Dynamic stretching before running, although I'm not so sure it helps me too much. Doing drills/hip routine and a good cooldown after hard sessions seems to be satisfactory.

Form Drills/Sprint Mechanics- One of the most overlooked aspects of a middle distance runner's training IMO. Developing good form while running fast and learning how to sprint without wasting energy can be a real benefit to MD and even distance runners. The only downside is that you need some knowledge of biomechanics or you can mess yourself up. If you have a good sprint coach, I would encourage working with him/her. This is probably something you would want to work on before you run, however.

Icing- If its sore or swelling, I'll ice it. Occasionally will take ice baths as it doesn't seem to hinder the next run and feels great.

Eating- Can't pretend to be knowledgeable about anything nutrition related. Balanced meals are usually suggested and I try to get some carbohydrates in immediately after running.

Lifting- You're gonna hear different things from different people/coaches. The low weight/high reps myth is what most coaches will want you doing, but some feel that you develop adequate muscular endurance while running and while you are in the weight room it is best to work on power. Doing several sets of 1-4 reps at a high weight will help develop power while not building excessive volume. Runners should stay away from the 6-10 rep range as that tends to be the best for adding volume.

However, if you are injured and unable to run, I would suggest doing 3-4 sets of around 12 reps, because it provides endurance training that can even be comparable to running for some.

[SportsFanatic]

After every run:
10-15 min of lower body stretching
Ab routine - http://www.metacafe.com/watch/2415660/the_navy_seals_the_toughest_ab_building_workout/ i usually do this cause its fast and effective
Lower back exercises to avoid lower back pain
Different push up variations
Toe lifts due to shin splints early in the year (not right after running but it's part of my daily routine)
Usually eat a granola bar and drink some water after a run

Strides a few times a week
Weights 3 times a week
Only ice if i'm injured

[Rob A]

Foam Rolling.

[themanontherun]

So, what are they?

Core?
Stretching?
Strides?
Icing?
Eating?


If any of the above, what and how much?

Strides after most easy runs.

The only specific core work I do is heavy compound lifting in the gym, my core gets enough endurance work from the running I do, same as every other muscle in my body.

Stretching occasionally, no real rule of thumb here.

Icing, when I had access to a cold whirlpool ice bath I did after every run, except morning runs. Now I'm lazy and don't have access to one, but after especially hard workouts I will ice-bathe.

I try to eat after every run within 15 minutes or do of being done. I try to get in half my miles in calories back right away (ie. 500 calories right away after a 10 mile run).