Gear For The Long Run And Recovery

Everything you need to complete your weekend long run and rebound afterward.

Photo: John David Becker

Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Download the app.

Everything you need to complete your weekend long run and rebound afterward.

Garmin Forerunner 10
Simplicity is still the best feature of a GPS running watch. Whether you hold a consistent pace or add intervals to your longest runs, set the Forerunner 10 to display pace and time and it guides without any extraneous or confusing detail. Despite the relatively affordable price, this isn’t just an entry-level product—Mirinda Carfrae used one when she won the Ironman world title last year.

Ice Breaker Relay Short Sleeve Crewe
Merino wool is the ultimate sports apparel fabric. It wicks sweat, dries quickly and kills odor. This shirt never smells after a run. A flattering cut and comfortable fabric make the Relay a versatile item for everyday wear between runs as well.

FuelBelt Revenge R20
A couple well-timed swigs of sports drink can be the difference between accelerating to the finish of a long effort and sputtering out of gas. Be your own aid station by carrying a FuelBelt.

Skratch Exercise Hydration Mix Single Stick
This drink, formulated by scientist Allen Lim, Ph.D., is an ideal concoction for a run. It is formulated to absorb as fast as possible so it doesn’t sit in the gut and cause discomfort or cramping. The taste is light and natural, so it goes down easily.

RELATED: Determining Your Long Training Run For Any Triathlon Distance

Endurox R4
Few workouts drain the body like a high-mileage run, and replenishing spent fuel is the most important step in the recovery process. The body has a special capacity to reabsorb carbohydrates and protein in the first 30 minutes after a workout, so down a recovery shake (or glass of chocolate milk) as quickly as possible.

Harbinger Body Roller
Spending a few minutes with a foam roller after a long run can help ward off injuries. See page 60 for tips on the best ways to use this simple tool to stay fresh.

2XU Compression Performance Run Sock
Wear these during or after every long run to minimize the muscle damage from miles of beating the road and to trim recovery time before your next big workout. A library’s worth of research has found that compression clothing can in fact help you rebound from a workout.

RELATED: Faking The Long Run One-Hour Workout

Training Plan

Long runs can improve aerobic fitness and overall endurance for every athlete, not just Ironman athletes. Extend your typical run distance by 20 percent for your first long run and gradually build from there. Two or three long runs a month are more than enough to help boost your speed at any distance. Be sure to rest sufficiently after each long run. The impact and fatigue can be comparable to an intense track interval session.

Trending on Triathlete

Jan Frodeno Reflects on His Final Ironman World Championship

Immediately after finishing 24th place at his final Ironman World Championships, the Olympic medalist (and three-time IMWC winner) explains what his race in Nice meant to him.