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?
Linking up
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. 68
I am loving my epsom salt baths as well. I like to stretch after my bath bc I always get so cold
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 marathon
Yes I really start to get cold quickly as well the hot bath or shower is a must
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 Runners
Oh same here on the rolling I always feel better when I do it
There’s nothing better than a hot shower after a frigid run!
Maybe an epsom salt bath! Sometimes I do both
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!
OH yes and then the warm PJ’s ahhh
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!
I know! The chills come on so quickly
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 Clothes
Drinking cold water just makes me so cold. I swear runners keep the epsom salt company in business
A nice warm shower is the best after a chilly run!
Nothing better!
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 Heart
Ooh the sauna sounds like it would be great!
My winter running tip: go to Florida for the winter. LOL Great tips as always Deborah!
Well yes there’s that!
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 Colectomy
I know it’s crazy how that happens!
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!
Yes it sure helps!
The tips I follow include changing out of wet, cold clothes and refueling within 30 minutes. Great tips!
Thanks have a great day!
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 2/16/19
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.
Ha ha I am all about the post run coffee and foods just need to change my clothes first
Yes me too I have to have a clean change of clothes or I just shiver
Sounds like some great tips for winter runners. I like the epsom salt bath idea.
The epsom salt baths are the best!
I hate wearing sweaty clothes after a winter run, so many layers!
Yes it’s a challenge for sure
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!
I sometimes do it later in the night as well. At least we get it done
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 5k
Yes taking off the sweaty clothes is a must for sure!
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!
Thanks Christine and good luck with your training
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.
Some days it’s hard to decide which to do first!
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.
That is a great idea!
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 .
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