19 Apr Recovery Tips for Runners

Recovery is an extremely important part of your running routine that is overlooked by many. Whether you’re a beginner or an experienced runner, proper recovery is essential if you want to see optimal results from all your hard work!

Why do we need recovery?

During training, our bodies get dehydrated, our energy stores are depleted, and we’re actually causing damage to our muscles. Microscopic tears are created in your muscles fibres when you run (or strength train), and it is important to give them time to repair and rebuild themselves.

This is what makes our muscles stronger! Muscles aren’t built during training, they’re built after. And this is why taking the time to rest and recover is so important.

If you aren’t giving yourself enough time to recover, you may find that you’re more tired than usual. It might feel harder and harder to hit the same paces, or lift the same weights in the gym. You’re also more likely to get injuries, and might notice your performance has hit a plateau. If any of these sound familiar to you, it might be time to focus more on recovery. Recovery is KEY to working smarter, not harder to perform your best!

Here are my recovery tips for runners that should be done after EVERY training session to optimize recovery and prepare your body for future training.

Recovery Tips for Runners

Tip #1: Cool down

Cooling down after a run or strength training workout is a must. It helps to relax your muscles, slow down your heart rate and your breathing, and provides oxygenated blood to the muscles to speed up your recovery and increase the effectiveness of your training! After your run, gradually decrease your running pace to a walk for at least 5 to 10 minutes. After a strength training session, don’t just head straight to the changeroom! Take some time for a proper cooldown here too.

Tip #2: Rehydrate with fluids

Not only should you be hydrating before and during your run – but after your run too! Dehydration can lead to muscle cramps, fatigue, weakness and headaches, which we all know are not fun. So aim to drink at least 16oz (2 cups) of fluids right after your run to start replacing what was lost through sweat. More fluids may be needed depending on the temperature, time exercising, and sweat rate.

Tip #3: Replenish electrolytes if needed

Along with fluids, electrolytes are what help to keep us properly ‘hydrated’ After short runs or workouts our regular meals and snacks provide ample electrolytes, but replacement may be needed if your workout is longer than 90 minutes, was high intensity or if you are a ‘salty’ sweater. When we sweat, both fluid and electrolytes are lost and need to be replaced for optimal recovery. An electrolyte replacement drink, gel or powder can satisfy your needs, or even a salty snack!

For more tips on how to adapt your nutrition strategy for a long run, click here!

Tip #4: Refuel within an hour

Eating after your run is essential to your recovery. It will help replenish your glycogen stores (the type of sugar that we store in our muscles for energy), start to rebuild and repair damaged muscles, and get you ready for your next training session! Plan to eat within an hour of your run and make sure to include a source of both carbohydrates and protein for best results. Include at least 20 grams of protein and 50-100 grams of carbs in your post run meal or snack.

Need some meal and snack ideas to help fuel your training? Click here to get a copy of my Free Fueling Guide for Runners!

Tip #5: Take time to reflect

Reflecting on how your training sessions went and keeping track of your progress can help you become a better runner! Think about what went well and what you can modify to improve for future training sessions. Was your clothing right for the weather conditions? Did you bring enough water? Did you pace your run correctly? Keeping track of key information can help you make better training decisions in the future and grow as a runner!

Tip #6: Include some stretching and/or foam rolling

Make time for regular stretching and/or foam rolling as part of your recovery routine. These practices can help to reduce muscle soreness, improve range of motion, help to prevent injuries, and speed up your recovery! You can include dynamic stretching, yoga, some static stretching, and/or foam rolling as part of your recovery plan.

Tip #7: Get enough rest

Rest is extremely important when it comes to exercise recovery, and probably one of the things that most runners could use more of. Sleep is the time when our bodies produce growth hormone which stimulates muscle growth and repairs damaged muscle tissue. Not getting enough sleep can leave us with low energy levels, mental and physical fatigue, and reduced reaction time all of which can impact our running performance.

Aim to get 7-9 hours of sleep each night to allow time for your body to fully recover from your training demands.

Tip #8: Make time for self-care activities (that aren’t more exercise)

Self-care is a term used to describe everything you do deliberately for your mental, physical and emotional health. It is often put on the back burner, when it never should be! Self care can look like many different things, but a few ideas include taking a relaxing bath, doing some restorative yoga, or even getting a massage. It allows our bodies a break from the toll and stress of training and allows time for our muscles to repair. Even taking a few hours to rest and read a book or work on a puzzle can be great self care for runners especially if your tendency is to fill your downtime with other physical activity. It’s important to include self-care activities that are restful and restorative rather than packing your days with more intense movement.

The bottom line

Post workout recovery is critical to your running performance. If you notice that you’re feeling sluggish, getting injured more often, or your performance has taken a hit, it might be sign that your recovery needs work!

Taking the time to rest doesn’t make you weak, it’ll only make you stronger! So use these recovery tips for runners after EVERY training session to step up your recovery game.

Recovery is one of the 3 key components in my Fuel Train Recover program. If you’re ready to take your training to the next level to crush those PRs, click here to learn more about the Fuel Train Recover Club and what it can do for you!