1 Food ingredients that may contain lactose are listed at the very end. 2  No Lactose: You may eat or drink these lactose free dairy foods any time. 3  Do not eat or drink the following dairy foods because they contain lactose.  No Lactose: You may eat or these lactose free breads and starches any time.
The Long Run Recovery Routine. Recovery starts before you even take your first step. Start your workout well hydrated and properly fueled. I like to have either coffee or green tea before my long runs; caffeine is a proven performance enhancer and both have a lot of antioxidants. This is more of a mental recovery period for me. 2  After 2 hours, I take a 1.5-2 hour nap. 3  Ryan Hall calls his naps âbusiness meetingsâ because they are part of his job to get faster. 4  This is when your body starts to really repair the damage from your hard workout or long run.
I'm going on 4 weeks with no signs of being able to run anytime soon. You can post how you recovered but I'm more interested in conducting a poll on how long it took to recover. I've run through it every time I've had it because I hate taking days off. The first time I got ITBS, I took 2 days off and returned to running. I had to run basically completely on my toes for it to hurt less and just iced, stretched, etc. The pain gradually got a bit better, though sometimes it was still there but not bad enough to completely stop me from running.