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.
The answer to that question depends on the site and severity of the injury, how long you were off running, and your overall health status. On average, it takes 90 days for a stress fracture to heal completely.So, while you may be able to resume running 6 to 8 weeks after the initial diagnosis, it is critical to start back slowly and increase your mileage gradually to allow the final healing to take place. Sample Program Each runner s recovery from injury is unique. This sample program is based on several runners stress fractures of the tibia and metatarsals. Time off from running for these runners varied from 4 to 8 weeks.