Winter Running is not easy! Between stalking the weather apps, trying to figure out how many layers to wear and what to eat, winter running can be quite stressful. Then, once you’ve gone out and had your epic run, it’s time to figure out winter running recovery tips.
Winter Running Recovery Tips
We have had quite the winter this year. Dealing with snow, ice, freezing rain and polar vortex temps can wreak havoc on a runner’s body. I have been forced to come up with my own strategies for winter running recovery. Do these happen after every run? Absolutely not however, I do know that I recover a heck of a lot faster when I do adhere to them.
Ditch the clothes
As soon as I head in from my cold weather run, I immediately take off the sweaty clothes. If I don’t remove them immediately, I start to shiver from the sweat and it’s pretty hard to warm up the rest of the day. I also take in some room temperature water.
Fuel
I have read over and over again that there is this magic 30 minute window to refuel and rehydrate after exercise. I never feel like eating right after running so I drink milk with some chocolate protein powder or a yogurt. A quick small burst of a protein and carbs.
Hot shower or bath
I head straight to the shower to warm back up my body temperature and muscles. On weekends, I revel in the extra time of soaking in an epsom salt bath. Does wonders for sore muscles.
Stretch and Roll
Once my muscles are warmed up, I am ready to stretch and roll. Doing just 5-10 minutes of stretching and rolling makes all the difference. Check out these 7 stretches from Runner’s World you can do in under 10 minutes. Next I do a quick foam roll and or massage with one of my various torture devices. See my review here on the Addaday massager.
Do all of these Winter Recovery Tips happen after every single run? Absolutely not. I do know that I feel a heck of a lot better when they do. Tell me, what are your best winter recovery tips?
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Maureen @ Maureen Gets Real says
02/27/2019 at 7:35 amTaking off sweaty clothes as soon as possible is so necessary in winter. One of my favorite ways to recover after a long run on the weekends is to stretch, foam roll and eat a little snack then immediately hop into an epsom salt bath before a hot shower. Such a good way to relax the muscles.
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Deborah Brooks says
02/27/2019 at 8:56 amI am loving my epsom salt baths as well. I like to stretch after my bath bc I always get so cold
Michelle C says
02/27/2019 at 8:09 amFor me it’s some chocolate milk and a hot shower. I always get so shivery once I stop running and sit down and a hot shower is the only way to make it better.
Michelle C recently posted…Week 6: Training for the Rockin K Trail marathon
Deborah Brooks says
02/27/2019 at 8:59 amYes I really start to get cold quickly as well the hot bath or shower is a must
Debbie says
02/27/2019 at 8:27 amWhile my weather is nowhere near what you’ve been dealing with, it has been much colder than normal here. I need to take off my wet clothing right away or I’m freezing! And, as much as I tell people to do it themselves, I need to be better at foam rolling. It really is soooo helpful.
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Deborah Brooks says
02/27/2019 at 9:04 amOh same here on the rolling I always feel better when I do it
Kim G says
02/27/2019 at 8:33 amThere’s nothing better than a hot shower after a frigid run!
Deborah Brooks says
02/27/2019 at 9:05 amMaybe an epsom salt bath! Sometimes I do both
GiGi Eats says
02/27/2019 at 8:51 amMan oh man, a HOTTTT shower after a run out in the cold sounds amazing. Reminds me of when I used to competitively snowboard. The best part of the day was getting out of my gear, taking a hot shower and then putting on warm PJs! ha!
Deborah Brooks says
02/27/2019 at 9:05 amOH yes and then the warm PJ’s ahhh
Wendy says
02/27/2019 at 9:00 amGetting warm is the most important thing for me. I swear, I use up every drop of hot water when I take a post-run shower!
Deborah Brooks says
02/27/2019 at 9:13 amI know! The chills come on so quickly
Cari says
02/27/2019 at 9:05 amYes on the epsom salt baths. So helpful for just relaxing the muscles and the mind.
I can’t do room temperature water. Ever.
Cari recently posted…Tuesday Topics: Women’s Running Clothes
Deborah Brooks says
02/27/2019 at 9:14 amDrinking cold water just makes me so cold. I swear runners keep the epsom salt company in business
Nicole @ Fitful Focus says
02/27/2019 at 10:33 amA nice warm shower is the best after a chilly run!
Deborah Brooks says
02/27/2019 at 11:07 amNothing better!
Laurie says
02/27/2019 at 12:11 pmI love standing under a hot shower after running outside in the winter. I usually shower at the rec center after running, so I also have the chance to jump in the sauna. Chocolate milk is my number one recovery drink! 🙂
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Deborah Brooks says
02/27/2019 at 10:30 pmOoh the sauna sounds like it would be great!
patrick@looneyforfood.com says
02/27/2019 at 12:37 pmMy winter running tip: go to Florida for the winter. LOL Great tips as always Deborah!
Deborah Brooks says
02/27/2019 at 10:30 pmWell yes there’s that!
Annmarie says
02/27/2019 at 12:55 pmI hate when I can’t change right away after a winter run….I shiver the rest of the day!
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Deborah Brooks says
02/27/2019 at 10:31 pmI know it’s crazy how that happens!
Marc Pelerin says
02/27/2019 at 2:58 pmDefinitely changing as soon as I’m done, but more important than that is always eating/drinking something to get refueled. Even if it’s an apple or a banana, something to get my started on the recovery process is key!
Deborah Brooks says
02/27/2019 at 10:33 pmYes it sure helps!
Sandy says
02/27/2019 at 4:40 pmThe tips I follow include changing out of wet, cold clothes and refueling within 30 minutes. Great tips!
Deborah Brooks says
02/27/2019 at 10:33 pmThanks have a great day!
Judy @ Chocolaterunsjudy says
02/27/2019 at 5:25 pmGetting out of the sweaty clothes is soooo important for me. We often go out to eat after our weekend run, and I always bring a change of clothes with me. Usually it seems I’m the only one changing. I don’t know how everyone else does it or maybe I’m the only one that sweats!
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Darlene says
02/27/2019 at 7:08 pmWe’re too busy eating to change our clothes.
We warm up with hot chocolate or hot coffee and of course warm food. Just a bar wouldn’t do it.
Deborah Brooks says
02/27/2019 at 10:36 pmHa ha I am all about the post run coffee and foods just need to change my clothes first
Deborah Brooks says
02/27/2019 at 10:34 pmYes me too I have to have a clean change of clothes or I just shiver
Abbey Sharp says
02/27/2019 at 5:37 pmSounds like some great tips for winter runners. I like the epsom salt bath idea.
Deborah Brooks says
02/27/2019 at 10:34 pmThe epsom salt baths are the best!
Jenny Albertson says
02/27/2019 at 5:49 pmI hate wearing sweaty clothes after a winter run, so many layers!
Deborah Brooks says
02/27/2019 at 10:35 pmYes it’s a challenge for sure
Elaine says
02/27/2019 at 6:04 pmFoam rolling has been my go-to for recovery – but I do it later at night instead of a pre or post-run routine. Good tips!
Deborah Brooks says
02/27/2019 at 10:35 pmI sometimes do it later in the night as well. At least we get it done
Jenn says
02/27/2019 at 8:31 pmEven in our nonwintery climate, I still have to strip out of my workout clothes right away and get in a hot shower. There’s just no way around it.
I don’t like eating or drinking much right after I run, either. I should probably get over it, but it’s just one of those quirks.
I hope winter eases up on you soon.
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Deborah Brooks says
02/27/2019 at 10:36 pmYes taking off the sweaty clothes is a must for sure!
Christine says
02/27/2019 at 8:39 pmLove these tips! I’m training for a half right now and really struggle with winter running. Thankfully I live in Oklahoma and I’m sure it’ll warm up soon, but I’m definitely keeping this advice in the meantime!
Deborah Brooks says
02/27/2019 at 10:37 pmThanks Christine and good luck with your training
Zenaida Arroyo says
02/27/2019 at 10:29 pmDepending on how cold I am, I either take a shower right away or eat first. Sometimes I also like to drink tea or coffee to warm up.
Deborah Brooks says
02/27/2019 at 10:37 pmSome days it’s hard to decide which to do first!
Jen says
02/27/2019 at 10:35 pmI drink something warm when I get in the house and I use an old pair of tennis shoes in that I put super small square head screws in for traction.
Deborah Brooks says
02/27/2019 at 10:38 pmThat is a great idea!
Kimberly Hatting says
02/27/2019 at 11:39 pmThis brings back memories of past winters when I actually ran outside LOL This has been the strangest winter ever, at least in Iowa. I love a hot beverage ASAP when I come in from a cold run .
Deborah Brooks says
02/28/2019 at 5:44 pmLOl yes it has been quite odd everywhere. It felt like spring today but alas we are due to get snow overnight. The winter that will never end