Recovery Tips After a Run

Working out regularly and intensively is the key to a chiseled body and peak physical fitness. However, if you want to get into the best possible shape and avoid injuries, allowing your muscles some time to recover is essential. With the right approaches, you may be able to speed up muscle recovery after a workout and improve your overall fitness in no time.

Here is a checklist of what you should be doing after a run to speed up your recovery :

  • 0-5 minutes after your run, Rehydrate!
  • 5-15 minutes : Get a good 10 minutes stretch in. Lengthening your muscles, particularly the front and back of your legs, hips, and calves, will help to loosen in acid build up and reduce the amount of soreness that you will feel.
  • 15-30 minutes : Have a high carb diet and a protein snack. You want to be sure to eat within 30 minutes of finishing the run.
  • 30 minutes – 1 hour : Take a cold shower. Cold showers greatly help to reduce any inflammation that you body will be trying to fight from running. The key in any recovery program is to aggressively fight inflammation in order to promote speedy recovery.
  • 1-2 hours after your run : Have a proper meal full of healthy complex carbohydrates, fats and protein.
  • Before you go to bed at night : Try to get another round of stretching in. Not only will this again help to ward of delayed onset muscle soreness but it will also help you sleep better. Aim for 7-8 hours of sleep.

Reference : https://www.all-about-marathon-training.com/support-files/longrunrecoverychecklistprintout.pdf

10 Comments Add yours

  1. Great tips! Thank you🙏😊

    Liked by 1 person

    1. GS says:

      Glad you found the post informative. Whenever you exercise a muscle strenuously, either on the track or the gym, those muscles and tendons will develop micro tears and otherwise become irritated and inflamed, and an easy recovery run will work the muscles and muscle attachments (tendons) in a gentle and restorative way by increasing blood flow and muscle

      Liked by 1 person

      1. Thank you very much. I will keep this information in mind. Cheers

        Liked by 1 person

      2. GS says:

        Cheers 🙂

        Liked by 1 person

  2. gpavants says:

    Garima,

    Super useful especially as we age and easy to get too tight. Little things make a difference.

    Thanks,

    Gary

    Liked by 1 person

    1. GS says:

      The key to increased fitness for runners involves endurance and power. Naturally, you’re probably going to be sore and probably tired before your recovery run. Those muscle fibers grow, creating, in the longer-term, an increase in power and endurance for the runner.

      Liked by 1 person

  3. judeitakali says:

    Great routine. I’m going to add this to my routine

    Liked by 1 person

  4. aeidola says:

    I find that electrolytes (especially potassium rich fruits) help me to feel better after recovering from physically demanding events (exercise, and stuff like vomiting from food poisoning).

    peace ✌

    Liked by 1 person

    1. GS says:

      Yes potassium is a good source. It also helps end these contractions by moving out of the muscle cells. When blood potassium levels are low, your brain cannot relay these signals as effectively. This results in more prolonged contractions, such as muscle cramps. Summary Potassium helps start and stop muscle contractions.

      Liked by 1 person

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