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Blueberry Kale Protein Recovery Shake


Disclosure: I was sent a pair of PRO Compression Pink Argyle Marathon socks to review. This is an honest review and all thoughts and opinions are my own.

Ahhhhhh the long run. My least favorite part of training, but unfortunately it’s also one of the most important parts of training. Every sport benefits from endurance. Did you know that speed is a factor of endurance and strength? As well, the long run helps you to improve your running economy, otherwise known as your oxygen consumption (VO2 Max). Because of long run training your body goes through many physical changes that includes:

  • modifying the number, size, and distribution of mitochondria (the aerobic machines in your muscles),
  • increasing oxidative enzyme activity, (which increases the rate at which your body can produce ATP)
  • and it increases blood flow to your muscles.

In other words, the long run is a necessary evil if you want to improve your speed.

Unfortunately as good as the long run is for you, it’s also hard on your body, you need to stress it to improve, but if you don’t take the right steps towards proper recovery before your next run or workout, you’re just going to do more harm than good. Proper long run recovery is crucial to continuing to improve your endurance, which is why I want to share with you my top 3 tips for recovering from a long run….

Replenish, move and compress - the secret to long run recovery via #running

1. Replenish

After an intense long run or workout, water or a diluted sports drink is NOT your best choice.  You need to begin replenishing everything that you used during your hard workout.  After a hard run you need glycogen, in the form of glucose, electrolytes in the form of sodium and potassium, and protein to allow your body to start repairing your the injured muscles right away.  Too much water after a run will only further dilute the availability of those nutrients. Studies have shown that drinking a beverage that contains a 4 to 1 ratio of carbohydrates to protein is optimal for recovery. After my long runs I like to make the recovery shake that I’ve modified from the FITCHICKS Fierce in 8 (see recipe below).

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Blueberry kale banana protein recvoery Smoothie recipe via

2. Move

It would seem that complete rest would be the best way to encourage recovery. However, research is beginning to find some advantages in active recovery. Active recovery is low-intensity exercise after a hard run or workout.  After the marathon I ran last month I forced myself to do this by taking the kids grocery shopping.  In the summers I take the kids for a walk to the park after a long run.  A study published in Medicine & Science in Sports and Exercise (1) found that active recovery immediately after a hard workout encourages recovery and reduces muscle lactate levels faster than complete rest, and another study (2) found active recovery encouraged lactic acid removal and and helped speed recovery. The general theory is that low-intensity activity assists blood circulation which, in turn, helps remove lactic acid from the muscle.


3. Compress

Not everyone has access to an ice bath, and seriously, dunking myself in ice cold water after a c-c-c-cold long run in the winter is not my idea of fun.  Ajmol Ali, a PhD in the Sports and Exercise Science Department of Massey University has conducted a number of studies on compression garments.  Thankfully multiple studies, including one done by Ali, have found decreases in muscle soreness and perceived fatigue. Some possible increases in blood flow and lymph removal during the recovery period have also been found, as well other studies found that wearing the socks after workouts had about the same recovery effect as taking an ice bath.


I’ve been recovering from my long runs in my PRO Compression Pink Argyle Marathon socks because they’re cute enough to wear with a running skirt while I walk around the grocery store or take the kids to the park.  In the winter they keep my legs nice and warm under my yoga pants. This may be anecdotal, but I feel that they really do help my legs to recover.

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 Pro Compression socks - these are fantastic for run recovery!

Use the discount code BLG14 to receive 40% off Marathon Socks and Sleeves!

Here is the recipe for my favourite long run recovery drink:

Blueberry Kale Banana Protein Recovery Shake
Prep Time
5 mins
Total Time
5 mins
A delicious post-long run recovery drink.
Servings: 1
Author: Janice @ Salads4Lunch
  1. Put all ingredients into a blender (I use a Blendtec Professional 800 Blender) and blend until all ingredients have liquified.
Recipe Notes
TIP - Hemp seeds can also be added - they are a great healthy fat PLUS 3 tbsp contains approx. 11–15 grams of protein!

Adapted from FIT CHICKS Fierce in 8 Chick Approved Nutrition

What is your post-run recovery routine?
What do you eat after a long run or hard workout?
PS – Don’t forget to use the discount code BLG14 to receive 40% off Marathon Socks and Sleeves!

  (1) Effects of active recovery on plasma lactate and anaerobic power following repeated intensive exercise. Ahmaidi S, Granier P, Taoutaou Z, Mercier J, Dubouchaud H, Prefaut C. Medicine & Science in Sports & Exercise. 1996 Apr;28(4):450-6. PMID: 8778550
(2) Blood Lactate Removal Using Combined Massage and Active Recovery. Micklewright, D P. 1; Beneke, R FACSM 1; Gladwell, V 1; Sellens, M H. Medicine & Science in Sports & Exercise. 35(5) Supplement 1:S317, May 2003.


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  • Elle
    November 19, 2014 at 2:56 pm

    I DO love me some compression after a run or a hard workout or even a long day on my feet.

    • Janice
      November 19, 2014 at 9:45 pm

      They’re awesome, aren’t they? I often use them on long drives too.

  • Heather @ FITaspire
    November 19, 2014 at 3:37 pm

    Great tips! On really long runs, I’ve also laid down with my feet up on the wall for recovery – works really well!

    • Janice
      November 19, 2014 at 9:40 pm

      Oh, that’s a really really good stretch too – two birds, 1 stone!

  • Deborah @ Confessions of a Mother Runner
    November 19, 2014 at 3:50 pm

    Love compression socks for recovery and during a long run

    • Janice
      November 19, 2014 at 9:38 pm

      They are the bomb! They keep my legs warm on winter runs too 🙂

  • rachel
    November 19, 2014 at 6:42 pm

    LOVE procompression products! I wear their low trainer socks to help my feet issues that I usually get with running. AND I love their new capris. I do need new calf compresion socks.. 😉

    • Janice
      November 19, 2014 at 9:35 pm

      Nice – I would love to try their capris! The socks are amazing!

  • Beverley
    November 19, 2014 at 7:57 pm

    Awesome post! Love how you give so much info!

    • Janice
      November 19, 2014 at 9:32 pm

      Thanks Beverly!

  • Lucie Palka
    November 19, 2014 at 8:55 pm

    I think I would prefer wearing those super cute pink argyle compression socks any day over a bath full of ice! You did a great job writing this post, there is lots of great tips on recovering after a run, backed up with scientific studies.

    • Janice
      November 19, 2014 at 9:30 pm

      Thanks! It definitely took me quite a while to research and write this, but I wanted to make sure it was based on real info. Have a great day!

  • Sandra Laflamme
    November 19, 2014 at 10:35 pm

    I loooove compression socks so this is a fantastic giveaway! Great tips too. I am going to pin that delicious looking smoothie recipe!

  • jill conyers
    November 20, 2014 at 7:43 am

    Procompression is my all time favorite! They feel so good on tired legs 🙂

    • Janice
      November 20, 2014 at 9:11 am

      They certainly do! And they are SO WARM for winter too 🙂

  • Jess@Flying Feet in Faith
    November 20, 2014 at 8:22 am

    I must say the long run is my favorite part of marathon training…but, I still do not own a pair of compression socks after 3 marathons. This must change soon!! I love the argyle socks your sporting. Super cute!

    • Janice
      November 20, 2014 at 9:10 am

      Hopefully Santa will bring you a pair 🙂

  • Toni @runninglovingliving
    November 20, 2014 at 10:26 am

    I love Pro Compression and find it is the best way to recover!