I recommend the following whenever you do 6+ miles of running. This is based on my own experience and based on the experiences shared by fellow runners like you.
1. Eat something before your run – A snack bar – I personally prefer Nature Valley Fruit&Nut bar (from Costco). Banana is also a great for the immediate energy. Almonds are great – You can soak it (say 15 !) the night before and eat before you come for the training. Eating raw almonds is fine too. I feel this is a great fuel for the long runs.
2. Drink water and electrolyte – Drink enough water and electrolyte drink before, during and after the run. You don’t have to over do it. But never let you feel thirsty !. Please buy “4 bottle waist pack” so you can carry 2 bottles of water and 2 bottles of electrolyte/energy drink/vitamin water.
3. After the long runs, do not participate in any sports on the same day: especially Basket ball, volleyball, and tennis, etc. – Don’t put more stress on your knee. IMO, swimming is fine, as long as u just relax in the pool. Take Rest (well, work for home !) for the complete day or two days.
4. After the long runs, take cold shower. Especially run cold water in your knee/feet for about 10 min. This helps to speed up the recovery. And “ice it” when required.
5. Most Important: Do not fast on the day you do long runs. Eat as soon as possible after the long run. Based on my understanding the recovery is faster if you eat within couple of hours of the run. It seems the muscles are most receptive to refill the energy and minimize the muscle stiffness if you eat as quick as possible after the run. East carbs, protein and less fat.
6. Must wear running clothes and socks. Obviously you should have the right shoes by now.
7. Use body glide on all joints and toes to avoid any irritation and blisters. Guys, use “nip-guard”, if necessary.
8. Carry energy gels (2 or 3 should be good enough) so you can have it when you need energy to push yourself to the finish line.
9. Take proper care for blisters by using proper running socks and shoes which can keep your feet hydrated.
Happy running !.
