What you do before and right after your run can have a huge impact on running performance and recovery. Recovery starts the minute you finish your run. Here are my go to run recovery activities and items. This post contains affiliate links.
Go To Run Recovery Tools
Post run walking
I walk for 10-15 minutes post run and find this to be an excellent way to begin my recovery. It’s a great way to cool down and get some blood flow going and bring your heart rate back down. I find this also helps to reduce soreness after a long run.
Refuel
Ideally refueling within 30 minutes of your run is the best way to restore glycogen to your muscles. Consuming a snack with a 3:1 carbs to protein ratio will help your body begin to recover. My favorite refuel is a glass of skim milk with whey protein powder.
See → 15 Healthy Post Run Snacks
Stretch
Static stretching post run does a world of good for me. My favorites? I take a Peloton stretch class or 2.
See → Top Picks for Peloton Post Run Stretches
Foam Roll
A little foam rolling can go a long way toward run recovery. I like this firmer foam roller with ridges to get into different spots. Calves, glutes, hamstrings, and quads are great places to start.
Theragun Mini
I love the size of this Theragun Mini it is perfect for travel and at home use. It’s easy to use percussive therapy on tough muscle knots.
Epsom Salt Baths
I love a good hot soak with Epsom salts after a long run, especially in the colder months. It’s such a nice treat.
Sleep
Perhaps one of the most overlooked, simple tools to aid in recovery.
These are my go to run recovery items. What are yours?
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I love walking! I love it as a recovery tool.
Right now, I’m walking a lot due to my Achilles. It’s amazing how good it feels.
(Running still feel better, though). 😄
I hear ya! I took 10 days off of running last week and I mostly walked. It does feel good but not the same
I also love my TheraGun mini! Its been so long since I’ve taken an Epsom salt bath but those can be really helpful too. Sleep and nutrition are so important!
The baths are amazing, especially after a chilly run.
I love that you included sleep as a recovery tool. It’s so important and yet so overlooked.
Yes, it is very overlooked and like nutrition it’s integral for sure
All great tools. I love my Theragun. I use it before and after my run. Plus, I have to so I bring it to work with me and occasionally use it on my clients too.
I know it’s great for traveling with!
I just loaned-out my Theragun Mini to a friend who is having some achy muscles. It’s probably my favorite recovery tool, but I definitely am an advocate for walking as well. I love the Peloton stretch classes, too (when I make time for them, LOL).
They are a 10 minutes well spent! 🙂
Sleep is so often overlooked both in recovery and leading up to a big race! After my ultra, I spent a week walking it out (which I don’t do as often as I should) and it made such a huge difference to my recovery!
Agreed! Sleep makes such a difference for training and recovery
Sleep is my favorite of those, for sure. I do love a good stretch, although I don’t do it often enough. You are absolutely correct, though. It’s definitely critical to recover well.
stretching and quality sleep are both important parts of my recovery
I would love to get the Theragun mini – it’s perfect for travel.
Oh it is so great-Maybe add to your holiday wish list 🙂