Discover what running experts say about post-run recoveryand how to do it rightso you keep going mile after mile.
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Why is post-run recovery important?
However, your training isnt over quite yet: Post-run recovery is essential for minimizing your risk of injury.
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This process will minimize soreness and tightness, reducing the risk of injuries.
In fact, your greatest gains may come from what you do after you clock in miles.
8 ways to recover after a run
1.
Cool down properly
In recent years, theres been debate around the need for a cool-down after workouts.
Although more research is needed, many experts and organizations still recommend cool-downs.
This helps your bodys overall chemical environment normalize faster after a run.
The resulting damage needs proteins and minerals like calcium for repair.
To pinpoint theright amounts of macronutrientsfor your body and training schedule, speak to a registered dietitian nutritionist.
Hydrate with plenty of water
As part of your post-run recovery, double-check youre replenishing your bodys water.
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This allows heat to dissipate as well and reduces heat-induced stresses on those tissues.
During a run, your blood flow also increases to muscles that are actively being used for exercise.
The amount of water needed to carry through all these tasks can be significant.
Runners often train and compete in hot environments, where hydration and fluid balance become key.
However, many run coaches and other experts still recommend it.
As a result, muscles can become tighter and stiffer at rest.
Too much tension in your muscles reduces your range of motion.
This increases the chances of a strain injury and can negatively impact proper posture and movement.
But remember: As a runner, your entire body needs love after a workout.
It is not just our legs that are doing the work, says Felix.
Our core, back, and arms are involved and you should be thorough when targeting these areas.
Stick to dynamic stretching, the kind where youre continuously moving as you stretch, before your run.
Go ahead and relax
Try not to jump right into chores or work after your run.
Instead, take a moment to jumpstart your recovery by centering yourself in relaxing breaths.
Incorporating rest throughout your training routine is also critical.
The amount of rest depends on your age, frequency, duration, and experience level.
Get enough sleep
Your recovery also happens when youre catching zzzs at night.
The importance of solid sleep cannot be understated for runners, says Felix.
The reality is that significant physiological activities occur during the sleep cycle.
Hormones are excreted that aid muscle growth as well as repair cellular and tissue damage.
Their body responses like core temperature and heart rate were also lower with less sleep.
Consider cold therapy
If you havent already, consider taking the plunge to trycold therapyafter a run.
Professional athletes and marathon runners do this to help speed up their recoveries.
Although more studies are needed, some research points toward the benefits of this long-standing practice.
Van Hooren, B., & Peake, J.M.
Do We Need a Cool-Down After Exercise?
48, 2018, pp.
12, 2021, Article 677581.https://doi.org/10.3389/fphys.2021.677581.
Hendricks, Sharief, et al.
2, April 2020, pp.
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