As athletes, we are always pushing our bodies to their limits to get faster and stronger. Getting stronger and faster does not mean training hard all the time. Part of the training also includes going easy on an easy day and focusing on recovery. A key and commonly undervalued aspect of training is running recovery.

Whether it is after a workout, a rest day, or a deload week, it is important to take advantage of that time. This dedicated time is meant to recharge the body physically and mentally as well. 

Today’s topic is specifically about post-running recovery.

Recovery after running is critical to your success as an athlete since running is the highest impact sport of the 3 disciplines. 

1. Recovery starts in the cool down. Do not skip the cooldown. As the heart rate lowers, the blood is still flowing allowing it to flush the lactic acid.

2. Next, your body needs nutrients to be able to properly recover. The intake of protein and carbs within 30 mins for women and 45 minutes for men at the end of your workout maximizes muscle protein synthesis and restores glycogen storage. This is a very crucial window to meet. Before starting your workouts, you should have a meal that can be prepared and eaten within that timeframe or a protein shake nearby. 

3. Stretching is best done when the muscles are still warm and pliable post-workout to prevent tightness later. It helps increase the range of motion by increasing the length of the soft tissue muscle. 

4. In addition to stretching, there are lots of other tools/methods to use for recovery that work using similar principles. 

For the massage of larger muscles, foam rollers are best. They come in varying diameter, length, density, and texture. For massage of more specific areas, self-massage or massage guns are best because pressure can vary unlike during rolling. 

For those tougher training days when you just want to relax on the couch afterward, compression socks and/or boots are great. These both encourage circulation which prevents the pooling of blood in the legs and reduces soreness.

5. Lastly, your body can focus on recovery and repair itself best during a good night’s rest. It is recommended to get an absolute minimum of 7 hours of sleep and even more during big training blocks.

Ultimately, find the combination that works best for you and make it your regime. You will be more successful in your training and your body will thank you. 🙂

-Coach Val