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What to do after running for recovery?

  • 2 min read

Post run recovery

Post-run recovery is very important to prevent injury, running fatigue, and burnout. Regardless of the intensity of your run, learning how to recover after will always be more beneficial to your health. 

1.  Stretching

Running can be so tiring that you just wanted to sit down afterward, go home and relax. Always spend time stretching for just a minute after a run so your muscles can cool down, and avoid muscle soreness and cramps. This will help you feel better and will improve your flexibility too.

2.  Hydrate

We always hear the importance of hydration and it is really something that we should never take for granted. Always bring enough water to avoid dehydration after sweating a lot from running. Drink a sufficient amount of water or sports drink after a run to help rehydrate and replenish glycogen and electrolytes. 

3. Refuel

A long strenuous run requires energy, fluids, and muscle cells from our body that needs to be replenished for complete recovery. This is why you need to eat foods with carbohydrates and protein that can help you replenish the lost energy and some nutrition that aligns with your workout goal. 

4. Legs up the wall

It is also called Viparita Karani. If you haven’t done this before, this is a good staple in your recovery routine. 

It helps lessen the swelling and cramps in your legs by draining the blood and lactic acid build-up. It also increases circulation in the body. This pose can be relaxing and can help relieve lower back pain.

5. Foam roll

It is very helpful for a runner to do this recovery routine to help soothes overworked muscles. It will help increase blood circulation, flexibility and relieves muscle inflammation. Learn to do it properly and your body will love it.

6. Good shower

It always feels good to be refreshed and clean after a long run. It will wash off sweat and bacteria in your body. It will prevent any infections and acne breakout from pores clogged due to sweat. It is best to relax at home after you have showered and worked out.

7. Enough sleep

The best part of the day is when you have to take rest and sleep after completing the day with a run. Enough rest is essential for a complete and faster recovery. It will help your body rebuild and repair cells. A night of good sleep and a well-rested body keeps you always ready for another day of work out. 


Thanks for reading! We hope this post has helped you understand the importance of post-run recovery, and that you will be able to apply these tips to your own running routine. 

Be sure to check outour blog for more helpful tips and tricks on how to make the most of your running experience. Until next time!

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