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The acronym stands for Rest, Ice, Compression, and Elevation. This system is used as a current best management practice in the first 24-48 hours following an acute soft tissue injury or highly sore legs. RICE approach can improve recovery time and reduce discomfort. 

As you might gather, you should Rest as much as possible, apply Ice to the part of your body that is hurting for some period of time, and Compress it to help improve blood flow and Elevate the part of your body.
 

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This activity is a form of active recovery for runners involving easy and shorter distance runs at a slower pace. It is referred to as ‘pre-fatigued’ or ‘pre-exhausted’ fitness. Runners who run more than thrice a week are recommended to do this run as a way to keep up your fitness without overtraining your muscles. The pace of the recovery run differs from runner to runner but the general thumb rule is a speed of around 1 to 2 minutes slower per mile.

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As the name suggests, a race pace run is running at the pace you intend to run your race. This gives you a feel for what running the actual race is like.

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Scientifically called Patellofemoral Pain Syndrome is a pain in and around the knee cap (platella) while running actively. This happens with repeated movements that stress the knee and cause pain.  One experiences the sensation of rubbing, grinding, or clicking under the patella. Overtraining, poor alignment of the kneecap, muscle weakness, or any direct trauma to the knee cap can cause runner’s knee. Giving your knees a rest help subside the pain and if there’s swelling, one can place ice over the affected knee and elevate.