Proper post-run recovery, and recovery in general, should be the top priority for runners. It is as crucial as the actual training itself. Opting to skip a workout and giving yourself some rest is much better than risking an overuse injury. To enhance running performance, achieve great results, and avoid injuries, every runner should pay significant attention to rest and proper recovery.
WHAT IS RECOVERY?
In simple terms, the recovery process is the time when you cool down after the training session. While the workout is how you load and train your body, and how you do your stretching routine, all the positive changes such as weight loss or muscle growth happen during recovery. It's when your body repairs and rebuilds the muscle tissue that was stressed during the workout, ultimately increasing muscle strength and endurance over time. So, don't underestimate the power of recovery in your running journey!
Recovery can be different, and you can choose any method you like the most. For those who don't like to sit around completely, there are also active recovery strategies, which can help relieve muscle soreness, improve your blood flow, and enhance overall performance. So, let's dive deep and see how you can progress as a runner.
Recovery can be different, and you can choose any method you like the most. For those who don't like to sit around completely, there are also active recovery strategies, which can help relieve muscle soreness, improve your blood flow, and enhance overall performance. So, let's dive deep and see how you can progress as a runner.
BASICS
WHAT ARE THE BEST WAYS TO RECOVER PROPERLY AS A RUNNER ?
There are many different running recovery tips, but I will talk about the most crucial ones, so-called “Recovery Wales”
Let's go through the first items in the list: SLEEP , NUTRITION, HYDRATION . You should never neglect these three.
- Sleep
- Nutrition
- Hydration
- Massage/Foam rolling
- Contrast Shower/Cold Therapy
- Compression Clothing
- Sauna
- Vitamins/Dietary Supplements
Let's go through the first items in the list: SLEEP , NUTRITION, HYDRATION . You should never neglect these three.
SLEEP:
When you're starting running, make quality sleep your number one priority. Your entire body system recovers and primarily loses weight while you sleep. Ensure that you reach the deep sleep stage during your rest. Ways to improve it will be discussed separately in my next article.
Most studies suggest that seven to nine hours is the minimum sleep you should aim for during training, but more is even better. Elite runners from Ethiopia or Kenya, for example, can sleep up to 16 hours. In fact, sometimes sleeping can help with sore muscles and muscle recovery much better than massage.
Remember, training is a stress on your body, just like work, family, and other daily life challenges. If you don't get enough sleep, especially deep sleep, you might have to sacrifice something. Often, the first thing that gets skipped is training. So, be smart about fitting training into your busy lifestyle by ensuring you prioritize enough sleep, and of course, don't forget to start slowly with your training.
Most studies suggest that seven to nine hours is the minimum sleep you should aim for during training, but more is even better. Elite runners from Ethiopia or Kenya, for example, can sleep up to 16 hours. In fact, sometimes sleeping can help with sore muscles and muscle recovery much better than massage.
Remember, training is a stress on your body, just like work, family, and other daily life challenges. If you don't get enough sleep, especially deep sleep, you might have to sacrifice something. Often, the first thing that gets skipped is training. So, be smart about fitting training into your busy lifestyle by ensuring you prioritize enough sleep, and of course, don't forget to start slowly with your training.
NUTRITION:
It's a common belief that the more you train, the more you can eat. However, that's not entirely true. Yes, when you start running, you may feel hungrier because you're burning more energy. But it's crucial to pay attention to the quality of the food you eat. It's better to include more fiber, protein, and slow carbs in your diet.
Try to avoid snacking on lots of processed foods, saturated fats, and quick carbs like cookies, milk chocolate, or candies. While it's okay to enjoy these treats occasionally, running 10 miles doesn't mean you can indulge in a whole cake. It's about finding a balance and nourishing your body with the right kinds of foods.
Try to avoid snacking on lots of processed foods, saturated fats, and quick carbs like cookies, milk chocolate, or candies. While it's okay to enjoy these treats occasionally, running 10 miles doesn't mean you can indulge in a whole cake. It's about finding a balance and nourishing your body with the right kinds of foods.
HYDRATION:
Proper hydration is crucial for your running journey. Water is the second essential thing for your body after oxygen. Our bodies are made up of 60-70% water, and when you run, you can lose up to 1200 ml of water per hour. This, of course, depends on many factors such as sex, age, weight, etc.
It is vital to replenish lost electrolytes and your water level after intense exercise, as well as during the workout. Making small sips every 20 minutes while working out is a good practice. There are many great sports drinks on the market; find your favorite to make the hydration process more exciting and favorable. It will help your body recover more quickly.
Drinking water has numerous benefits. When you drink water, you give your body a boost—it helps nourish your cells, regulate your temperature, keep your joints moving smoothly, and, of course, maintain your blood flow. Sip on water or a sports drink regularly to keep your body functioning at its best while you're out there running.
It is vital to replenish lost electrolytes and your water level after intense exercise, as well as during the workout. Making small sips every 20 minutes while working out is a good practice. There are many great sports drinks on the market; find your favorite to make the hydration process more exciting and favorable. It will help your body recover more quickly.
Drinking water has numerous benefits. When you drink water, you give your body a boost—it helps nourish your cells, regulate your temperature, keep your joints moving smoothly, and, of course, maintain your blood flow. Sip on water or a sports drink regularly to keep your body functioning at its best while you're out there running.
MUSCLE SORENESS RELIEVE/LEG RECOVERY
After I finish running, my go-to post-run routine is a massage. I understand not everyone can afford a massage therapist regularly, but it's still essential. The feeling of tight muscles is not pleasant. Massage helps release muscle tension, increase blood circulating, get rid of muscle cramps, and aids in full muscle repair. Additionally, it provides mental relaxation, which is crucial for every runner.
Since not everyone has access to a masseur, I have a collection of effective recovery tools at home. The ones I use daily include:
These tools help keep my body feeling fresh and toned. I always integrate it to my training schedule. To learn more about my favorite recovery devices, you can watch this video. Consider incorporating these tips into your post-run routine.
Since not everyone has access to a masseur, I have a collection of effective recovery tools at home. The ones I use daily include:
- Foam roller
- Compression boots
- Massage gun
- Foot roller
These tools help keep my body feeling fresh and toned. I always integrate it to my training schedule. To learn more about my favorite recovery devices, you can watch this video. Consider incorporating these tips into your post-run routine.
BASICS
ACTIVE RECOVERY
For those who are extremely active, chilling in a jacuzzi or lounging on the sofa on a rest day can be extremely boring and even more exhausting. Hence, active recovery can be integrated into your weekly schedule.
I would recommend activities such as swimming, light walks in the park, static stretching, light yoga, mobility exercises, foam roll routine, dynamic stretches, etc. These are amazing choices for your rest days, it will improve your muscle flexibility, muscle relaxation and will help you reach your peak performance. Find something you enjoy, something that brings a smile to your face and helps you get physically and emotionally relaxed.
I would recommend activities such as swimming, light walks in the park, static stretching, light yoga, mobility exercises, foam roll routine, dynamic stretches, etc. These are amazing choices for your rest days, it will improve your muscle flexibility, muscle relaxation and will help you reach your peak performance. Find something you enjoy, something that brings a smile to your face and helps you get physically and emotionally relaxed.
Massage gun by MedSence
CONCLUSION
To conclude this article, I want to remind you once again that recovery days constitute 80% of your running success. Remember, you don’t need to run every day to get in your best shape and achieve your running goals. It's all about putting together a proper plan to grow your body's ability, smartly integrating it into your busy life, and ensuring that running brings you joy rather than suffering.
I will be discussing post-run recovery time and emphasizing its importance for all runners, especially for long-distance runners, fitness enthusiasts, and anyone who takes their health seriously.
I will be discussing post-run recovery time and emphasizing its importance for all runners, especially for long-distance runners, fitness enthusiasts, and anyone who takes their health seriously.
STAY TUNE AND LET’S RUN
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