Soreness:

*Epson salt w/ baking soda bath soak or 20 min. https://runnersconnect.net/running-injury-prevention/recovery-from-running-hard-workouts/

*Drink 1 tsp of baking soda in water 2-3 times a day.

http://www.livestrong.com/article/485588-baking-soda-for-sore-muscles/

*Roll out your muscles and STRETCH.

http://www.healthline.com/health-slideshow/essential-runner-stretches

*Ice bath

http://running.competitor.com/2014/09/recovery/runners-guide-ice-baths_112350

*Cryotherapy

http://cryoclinics.co.uk/benefits-of-cryotherapy-in-sports-recovery/

*Runner’s Yoga (SO GOOD FOR YOU!)

https://www.youtube.com/watch?v=0hTllAb4XGg&t=50s

https://www.youtube.com/watch?v=nzCMptGGZt8

Only have 7 minutes (try this one): https://www.youtube.com/watch?v=RGOrpTLiaec

Need energy (try before a practice NOT a race):

Always talk to your parents and/or Dr. before trying anything for the first time.

*Engery shots: Gu or Stingers (AVOID Monsters/Red Bull)

http://www.irunfar.com/2008/12/energy-gel-comparison.html

http://fellrnr.com/wiki/Comparison_of_Energy_Gels

*Coffee

http://www.runnersworld.com/hydration-dehydration/8-things-runners-should-know-about-coffee

*Increase calories

http://www.livestrong.com/article/232468-foods-to-eat-before-a-workout-to-increase-energy/