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.
Be Prepared. Running indoors when it's cold outside can be logistically challenging. To make sure you are 100 percent ready for a great treadmill workout, you'll need to have all the right gear and equipment to handle the indoor temps. Treadmill Clothes: Regardless of your pace, you'll most likely get your sweat on.As such, we recommend a well-fit technical T-shirt and a quality pair of shorts. Jog for 3 minutes: If you know your marathon pace, this effort is about 1 to 1.5 minutes slower per mile. 2  3 x 20/40s: This is 20 seconds fast, 40 seconds recovery. 3  Goal here is to get the blood pumping and have you ready to hit your intervals / training session at 100 percent.