Running recovery is an oft forgotten, but vital component of having successful training runs. Whether your distance running is primarily for pleasure or you are training for a specific race, long run recovery is essential to the health and well being of novice and seasoned runners alike. Hydration and stretching are the superstars of post run well-being. Even new runners know that they must take time after each long run to replace fluids and care for their sore muscles and tendons. However, many runners, even those with years of experience, let nutritional needs fall to the wayside.

Almost every race, from 5k events to full marathons, offer bananas and bagels as part of the post-race celebration. These items offer adequate carbohydrate replacement, but not all runners can partake of solid food. Particularly after very long distances, weak stomachs can reject whole foods, which can cause even more nutritional imbalance and upset hydration. Also, while the carbohydrate needs are met with these foods, other nutritional needs are ignored completely.

Most runners are unable to eat a meal that contains all of the replacement nutrients that are required for optimal health after a long run. Nutritional supplements play a key role in boosting the strength, endurance, and immunity of distance runners. Running recovery drinks and shakes are being used by more and more athletes, as they combine the ability to replace vital nutrients with hydration. Furthermore, they are much easier to consume than solid foods and are often either pre-packaged or quick to prepare. This is highly important, as most experts agree that a runner's body needs nutrition replacement within 30 minutes of a long run, though nutrients that are absorbed within 15 minutes are utilized much more effectively.

A mistake often made by runners is to focus only on carbohydrates after a run. Carbohydrates are important, but nutritional shakes that offer the most benefits also contain electrolytes, antioxidants, and protein. Dietitians often state that electrolyte replacement is as important as fluid replacement, as a lack of these minerals can lead to cramping and injury. Protein helps muscles to heal after a long run and supplies the necessary amino acids to keep energy levels high. Antioxidants are vital to all athletes, as long runs can weaken the immune system if it is not supported.

Even the most dedicated runners can spend so much time preparing for a long run that they forget to prepare for their long run recovery time afterward. In order to avoid injury, improve speed, and increase endurance, it is important to remember that a run doesn't end at the moment the laces are untied.