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 short rest keeps your heart rate up, but you still get the physical and mental break of the rest period, says Coffey. Newer runners may take a two-to three-minute walk break; the goal is to run each mile at close to the same pace. INCREASE SPEED. To get faster, you have to increase your VO 2 max, or the amount of oxygen your body uses to produce energy, which means running short repeats at a speed faster than 5-K race pace.