How can I recover from my 15 mile runs faster? It takes me at

Ice Bath.

Electrolytes, get some good stuff from a pharmacy. Also, take dedicated rest periods after your run. Teaches your body the rhythm of running.

>>36493956
Mobility work, short shake out run the day after

/fraud/

It depends. What do you mean not recovering? Fatigue? Sore joints? Sore muscles? Other?

Ice, foam roll

>>36494048
Fatigue and soreness

Soreness only lasts a day or two but when I'm running regularly, my performance dwindles until I take at least a week off

>>36494224
Maybe eat and sleep more.

>>36494224

Fatigue you can rack up to muscle glycogen depletion more or less. POUND calories post run, and no matter how far you went, do NOT eat below at least maintainence for the day. Plan your run in a way that you get as much sleep the night after.

Soreness, ice baths will help. Taking a slow walk the next day will help. Foam rolling, massage both help. Doing as much of your mileage on a soft surface as possible is important. Also, what is your weekly mileage like? It could be that 15 is just too much. You don't really want to ever let your long run be more than 20-25% of your weekly mileage.

>>36493956
>ice bath directly after
>lots of water
>massage/foam rolling
>sauna
>regeneration runs the next day
>enough sleep

that is pretty much everything except for anti-inflammatory medication

>eat more
>sleep more
>sleep some more
>stretching, mobility exercises

>>36493956
15 miles of running is pretty hard on the body man.

It's just going to take time to recover after a run like that, maybe listen to your body so you don't run up the SnapBack mountain

>creatine water weight

why does that matter? do you have to stay within a certain weight class for a competition?

>>36493956
Do short stretching before and thorough stretchstretching after

File: 1454633577842.jpg (27KB, 500x375px) Image search: [Google]

27KB, 500x375px

BCAA's during your run
Bananas in your diet
foam rollers
ice packs
stretching

keep on truckin'