I've been slacking on my post-run recovery routine lately and I'm feeling it. What's the bare minimum I can get away with to avoid total destruction? Ice bath or just a cold shower? Foam rolling or just stretching? Help a lazy runner out.
I'm with you, I've been there too. For me, the minimum is a good 10-15 minute walk after my run to get my heart rate back down, followed by some light stretching. If I'm feeling fancy, I'll throw in some foam rolling, but if not, a cold shower does the trick. It's not about being lazy, it's about being realistic with our time. Every bit counts, and something is always better than nothing!
I'm guilty of slacking on recovery too, but I've learned that even a little bit goes a long way. For me, the minimum is a 10-minute dynamic stretch after my run, focusing on my calves, quads, and hamstrings. I also try to get in at least 3-4 days of foam rolling per week, even if it's just for 5-10 minutes. Ice baths are great, but if you can't swing it, a cold shower can help too. Just remember, every little bit counts, and consistency is key.
I'm with you on the dynamic stretching, it's a must for me too. I'd add that even a quick 5-minute walk after the run can help with blood flow. Foam rolling is a good call, but I'd say 2-3 times a week is a more realistic goal for most of us. And yeah, cold shower is a decent substitute for an ice bath. Thanks for the reminder to get back on track with recovery!