I’m heading out for my last long training run today before the Marine Corp Marathon in 3 weeks, so I thought I’d share with you how I recover after long runs and races – enjoy!

You’ve probably heard the acronym R.I.C.E. – Rest. Ice. Compression. Elevation. – for treatment of injuries.

Well, even though I don’t think a 20 mile training run or a marathon is formally classified as an injury you sure are giving your body one heck of a beating, so not surprisingly a lot of the R.I.C.E. steps are great for recovery!

R is for ROLL.

Yes, when it comes to running R is for ROLL, not REST!

While your body does need rest to recover from a long run, I wouldn’t suggest planting yourself on the couch for the rest of the day after your long run, for now keep moving!

And give your muscles a…