I think besides my marathon this is the longest and the most soreness I've ever had!!! I can't go up or down stairs and my legs have been getting so tight if I sit too long at my desk. I didn't do anything post race. I didn't stretch, drink a recovery shake, or anything and I am paying for it now. I really need to take better care of myself and do my post run routine no matter what.
Here is what I usually do:
Liquids. I drink a full water bottle and a full gatorade right after I run. I can't seem to absorb the water unless I alternate it with electrolytes. I drink g2 usually because it's easy and not too many calories and I really like the grape taste. I do this after all my weekly runs no matter the length.
Protein Shake. I try to drink a high protein recovery drink after every workout I do and especially after a long run. Right now my favorite recovery drink is the Winder farms chocolate milk recovery drink. I mix it in my awesome new Bledtec with a scoop of reduced fat peanut butter and ice. DELICIOUS! If I'm taking an ice bath I heat it up and drink it like hot chocolate instead.
Roller. I have a foam roller that I use on my legs and back after I run and before bed. Sometimes I just speed roll because it hurts less but I get the best results if I go slow (it hurts so much when I do this....but it's the good kind of hurt) and stop in a spot for 15-30 seconds if there is pain there. Then it usually lets go and feels better after a few tears and maybe swear words.
Stretch. I try to stretch right after my run and at night before I go to bed. Lately it's been so cold after my runs that I haven't been stretching and I can feel a difference in my legs when I don't stretch. Even after a short run I stretch.
Ice bath. I only do this after long runs (13+ miles) I fill the bath with cold water until it looks like it will just cover my legs. Put on at least 2 layers on top - a warm sweatshirt is a must! I make sure I have my phone - it provides a stop watch and entertainment. I like to talk about how much my ice bath sucks cause it makes me feel better. I get a warm drink then I slowly get in the bath. After I'm in the water I dump at least 2 big bags of ice in the water with me and start my timer. I usually go for 10 minutes. The first 3 are the worst then I'm so numb the rest goes by faster. I can honestly feel the swelling going out of my hip and knee joints. It's the worst kind of pain but has awesome results. Then I hurry and drain it and take a hot shower.