Post-Run Recovery Techniques to Try
After a satisfying run, whether you're a casual jogger or a dedicated marathoner, the recovery phase is more important than you may initially realise. A good recovery is key to your future running performance and overall health.
Running recovery is about more than just cooldown stretches, it encompasses a variety of practices that will help to repair, rebuild and strengthen your muscles. Today, we're diving into some postrun recovery techniques that every runner should try, highlighting the benefits of taking the time to focus on your body after every training session. We have also recommended some of the best running recovery gear to incorporate into your new recovery routine.
Focus on Hydration and Try Recovery Drinks
The moment you finish a run, your body begins the recovery process. One of the first steps in this process is rehydration, but it's not just about gulping down water. To truly replenish your body, particularly after long or intense runs,can play a vital role. These drinks are often made with carbohydrates to replenish glycogen stores, protein to repair muscle, electrolytes for rehydration and a variety of other nutrients. Including a recovery drink with a good carb-to-protein ratio in your post-run ritual can support your recovery.
Make Sure You’re Cooling Down
A proper cool-down is as important as a warm-up, no matter how far you’ve run. Gradually
reducing the pace of your run to a walk helps your body transition from an exercise state to a state of rest. Doing some dynamic stretches, which involve movement, can help maintain flexibility and reduce muscle stiffness. After dynamic stretching, transition to static stretches, targeting major muscle groups such as hamstrings, quads and calves, which are put under a lot of pressure during a run. A good cool-down is a key recovery tool.
Prioritise Nutrition for Recovery
Your postrun meal is your body's fuel for recovery. It's essential to have a healthy, balanced
meal with carbohydrates and protein to help repair sore muscles. The timing of your first meal after a long run is also crucial, ideally you should consume nutritious food within 30 minutes to an hour postrun to maximise the benefits. Your body can absorb more energy after exercise than at any other time, so don’t wait to refuel.
Use Running Recovery Gear to Enhance the Process
In recent years, recovery gear has revolutionised post-run treatment and enables casual
runners to benefit from professional-grade technology. Here are some of the
● - Compression socks and leggings can increase blood flow and
improve circulation, reducing muscle soreness and decreasing recovery time.
● - These simple tools are fantastic for self-myofascial release, helping to
roll out any knots and flush out lactic acid.
● - Believe it or not, what you wear after your run can impact your
recovery. Recovery shoes provide extra support and cushioning, enabling your feet to
rest after the pounding they take on the pavement.
● Muscle Stimulators - For runners looking to invest more, electronic muscle stimulators
can provide deep muscle treatment to release muscle and tissue tension. The
, for instance, is perfect for muscle recovery.
Try Active Recovery
Active recovery involves performing low-intensity exercise to stimulate blood flow and aid in
muscle repair without putting extra stress on the body. Straightforward activities like walking, swimming or yoga are perfect for an active recovery day. These activities can not only support your physical recovery but also help to clear the mind and reduce the mental fatigue associated with getting over the finish line.
Don't Underestimate the Power of Rest
While people often focus on what they should do for running recovery, it's sometimes what you don't do that can be most beneficial. Rest is one of the most powerful recovery tools and it’s essential to give your body time to heal naturally without adding stress. Planning rest days into your running schedule is key to a long and healthy running journey.
Order the Best Running Recovery Gear Online
If you want to improve your recovery process, hopefully the information above will be useful. Combining recovery drinks for running with compression clothing and foam rollers, you can ensure you’re back on your feet and ready for your next run. Remember, recovery is not a one-size-fits all situation. It's essential to listen to your body and respond to what it needs. Your post-
run recovery really is the unsung hero of your running routine. By giving it the attention it
deserves, you'll be setting yourself up for success, run after run.
When searching for somewhere to purchase the best running recovery gear, explore The Run Hub website. We stock a huge variety of recovery products from well-known brands and no matter what your needs may be, you will find what you’re looking for on our website. If you need some advice, our expert team is on hand to help too. We are passionate about helping every runner get the most out of their unique running journey.