Recovery is an essential part of your running training, whether you’re training for a race or just enjoying your weekly jogs. It’s during recovery that your muscles repair and get stronger, helping you avoid injury and feel ready for your next run. Many runners forget this is a key part of being a great runner. Here are some of the best tips to recover well and keep running at your best.
Cool Down After Every Run
A proper cool-down helps your body transition from effort to rest. Spend 5-10 minutes walking or jogging slowly at the end of your run to lower your heart rate.
Stretch It Out
Stretching after a run can help reduce stiffness and improve flexibility. Focus on your calves, hamstrings, quads, and hip flexors – these muscles do a lot of work while you run. Hold each stretch for 20-30 seconds.
Refuel with the Right Foods
Eating after a run is essential to replenish your energy and support muscle recovery. A combination of protein and carbohydrates is ideal – think a chicken wrap, scrambled eggs on toast, or a smoothie with fruit and yoghurt. If you are on a diet and trying to lose weight, avoid running too large a deficit.
Stay Hydrated
Running can dehydrate you, especially if it’s a long or intense session. Drink plenty of water and consider adding electrolytes after particularly sweaty runs to replace what you’ve lost.
Prioritise Sleep
Sleep is when your body does the most repair work. Aim for 7-9 hours of quality sleep each night, especially after tough training sessions. Creating a bedtime routine can help you wind down and get the rest you need.
Use Active Recovery
On your rest days, consider light activities like walking or yoga. These help keep your blood flowing and reduce stiffness without putting too much strain on your body.
Treat Yourself to a Massage
Foam rolling or a sports massage can work wonders for tight muscles. Foam rollers are a great tool to have at home for loosening up knots and improving circulation.
Plan Your Training Schedule Carefully
Ensure your weekly running plan includes rest days or lighter sessions. Your body needs time to recover, so avoid running hard every day.
Don’t Skip This Stuff!
Recovery isn’t just something to think about after a big race – it’s a key part of every runner’s routine. By cooling down, refuelling, staying hydrated, and giving your body the rest it needs, you’ll recover faster and keep running strong.
Although not part of recovery, don’t forget to warm-up as well.
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