Runner's World (UK) - - All-Day Fitness -

A 20-30-minute nap and/or a cup of cof­fee should be about the most you need to avoid slump­ing af­ter a long run, so if you find your­self sofa-bound (or des­per­ately wish­ing you could be), you may need to cut back on mileage or pace, says Ian Tor­rence, lead ul­tra-run­ning coach for Mcmil­lan Run­ning. Up­grade the down­time you do have by hitting the floor in­stead of the sofa – you can speed up re­cov­ery by us­ing your trusty foam roller, per­form­ing hip-open­ing yoga moves (try pi­geon pose or happy baby), or cy­cling through a num­ber of seated floor po­si­tions (see Ex­er­cise hacks, right) ev­ery 15 min­utes.

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