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You are here: Home / Running / Winter Running Recovery Tips

Winter Running Recovery Tips

02/27/2019 by Deborah Brooks

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

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.

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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.

winter running recovery| Addaday pro massage roller

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?

Linking up

Kim and Zenaida

Debbie and Marc

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Filed Under: Healthy living, Running Tagged With: Recovery, running, tips, winter running

Meet Deborah

Hi I'm Deborah! I spend my days successfully raising a husband & 2 teens in the VA/DC area. I am a lover of all things running & fitness. As a life long vegetarian, I've always been passionate about healthy living & exercise. Looking for partners in crime, I started my own chapter of Moms Run This Town (MRTT) which has grown to over 700 members. I've met so many amazing women who inspire me daily to keep moving forward. You can usually find me running with my crew and training for the next crazy adventure they talked me into. I love to keep up to date on new running & fitness trends. I definitely choose my running gear based on color and love to express my fashion sense while exercising.

Comments

  1. Maureen @ Maureen Gets Real says

    02/27/2019 at 7:35 am

    Taking 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.
    Maureen @ Maureen Gets Real recently posted…Sunday In Pictures Vol. 68My Profile

    • Deborah Brooks says

      02/27/2019 at 8:56 am

      I am loving my epsom salt baths as well. I like to stretch after my bath bc I always get so cold

  2. Michelle C says

    02/27/2019 at 8:09 am

    For 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 marathonMy Profile

    • Deborah Brooks says

      02/27/2019 at 8:59 am

      Yes I really start to get cold quickly as well the hot bath or shower is a must

  3. Debbie says

    02/27/2019 at 8:27 am

    While 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.
    Debbie recently posted…Total Body Workout for RunnersMy Profile

    • Deborah Brooks says

      02/27/2019 at 9:04 am

      Oh same here on the rolling I always feel better when I do it

  4. Kim G says

    02/27/2019 at 8:33 am

    There’s nothing better than a hot shower after a frigid run!

    • Deborah Brooks says

      02/27/2019 at 9:05 am

      Maybe an epsom salt bath! Sometimes I do both

  5. GiGi Eats says

    02/27/2019 at 8:51 am

    Man 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 am

      OH yes and then the warm PJ’s ahhh

  6. Wendy says

    02/27/2019 at 9:00 am

    Getting 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 am

      I know! The chills come on so quickly

  7. Cari says

    02/27/2019 at 9:05 am

    Yes 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 ClothesMy Profile

    • Deborah Brooks says

      02/27/2019 at 9:14 am

      Drinking cold water just makes me so cold. I swear runners keep the epsom salt company in business

  8. Nicole @ Fitful Focus says

    02/27/2019 at 10:33 am

    A nice warm shower is the best after a chilly run!

    • Deborah Brooks says

      02/27/2019 at 11:07 am

      Nothing better!

  9. Laurie says

    02/27/2019 at 12:11 pm

    I 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! 🙂
    Laurie recently posted…Seeing How Someone Changed Your HeartMy Profile

    • Deborah Brooks says

      02/27/2019 at 10:30 pm

      Ooh the sauna sounds like it would be great!

  10. patrick@looneyforfood.com says

    02/27/2019 at 12:37 pm

    My winter running tip: go to Florida for the winter. LOL Great tips as always Deborah!

    • Deborah Brooks says

      02/27/2019 at 10:30 pm

      Well yes there’s that!

  11. Annmarie says

    02/27/2019 at 12:55 pm

    I hate when I can’t change right away after a winter run….I shiver the rest of the day!
    Annmarie recently posted…Life 1 Year After My Subtotal ColectomyMy Profile

    • Deborah Brooks says

      02/27/2019 at 10:31 pm

      I know it’s crazy how that happens!

  12. Marc Pelerin says

    02/27/2019 at 2:58 pm

    Definitely 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 pm

      Yes it sure helps!

  13. Sandy says

    02/27/2019 at 4:40 pm

    The 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 pm

      Thanks have a great day!

  14. Judy @ Chocolaterunsjudy says

    02/27/2019 at 5:25 pm

    Getting 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!
    Judy @ Chocolaterunsjudy recently posted…Best Damn Race Savannah Half Marathon Race Recap 2/16/19My Profile

    • Darlene says

      02/27/2019 at 7:08 pm

      We’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 pm

        Ha 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 pm

      Yes me too I have to have a clean change of clothes or I just shiver

  15. Abbey Sharp says

    02/27/2019 at 5:37 pm

    Sounds like some great tips for winter runners. I like the epsom salt bath idea.

    • Deborah Brooks says

      02/27/2019 at 10:34 pm

      The epsom salt baths are the best!

  16. Jenny Albertson says

    02/27/2019 at 5:49 pm

    I hate wearing sweaty clothes after a winter run, so many layers!

    • Deborah Brooks says

      02/27/2019 at 10:35 pm

      Yes it’s a challenge for sure

  17. Elaine says

    02/27/2019 at 6:04 pm

    Foam 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 pm

      I sometimes do it later in the night as well. At least we get it done

  18. Jenn says

    02/27/2019 at 8:31 pm

    Even 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.
    Jenn recently posted…fight colon cancer at the 10th annual march to get screened 5kMy Profile

    • Deborah Brooks says

      02/27/2019 at 10:36 pm

      Yes taking off the sweaty clothes is a must for sure!

  19. Christine says

    02/27/2019 at 8:39 pm

    Love 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 pm

      Thanks Christine and good luck with your training

  20. Zenaida Arroyo says

    02/27/2019 at 10:29 pm

    Depending 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 pm

      Some days it’s hard to decide which to do first!

  21. Jen says

    02/27/2019 at 10:35 pm

    I 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 pm

      That is a great idea!

  22. Kimberly Hatting says

    02/27/2019 at 11:39 pm

    This 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 pm

      LOl 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

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Hi, I’m Deborah

Successfully raising a husband & 2 teens in the VA/DC area. I am a lover of all things running & fitness. As a life long vegetarian, I’ve always been passionate about healthy living & exercise. Looking for partners in crime, I started my own chapter of Moms Run This Town (MRTT) which has grown to over 700 members. I’ve met so many amazing women who inspire me daily to keep moving forward. You can usually find me running with my crew and training for the next crazy adventure they talked me into.
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Hi, I’m Deborah

Hi I'm Deborah! I spend my days successfully raising a husband & 2 teens in the VA/DC area. I am a lover of all things running & fitness. As a life long vegetarian, I've always been passionate about healthy living & exercise. Looking for partners in crime, I started my own chapter of Moms Run This Town (MRTT) which has grown to over 700 members. I've met so many amazing women who inspire me daily to keep moving forward. You can usually find me running with my crew and training for the next crazy adventure they talked me into. Read More…

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