Let’s talk about recovery! I just completed my third full marathon and boy oh boy was I sore and tired after! Putting in the training is so important to get to the start line (and finish line!) healthy and injury-free, but many people often neglect the importance of recovery in a training cycle.
Below I’ve outlined my top six tips for running recovery. I hope these help you the next time you’re training for a race!
1. Stretch, stretch, stretch!
Stretching both before and after my runs was key in keeping my legs feeling good and avoiding injury. I love using Peloton’s 5 or 10 minute pre and post run stretch videos so I don’t even have to think about what exercises to do. Just press play and follow along!
Dynamic stretches, or more fluid stretches with movement incorporated, are key before a workout when your muscles aren’t warmed up yet. They help increase blood flow to the muscles needed in your workout.
Static stretches, or stretches held for at least 30 seconds, are important after any workout, including running. Static stretches help release the tension in your muscles built up during the workout. Breathing into the stretch relaxes the muscles. This is key in decreasing soreness and preventing injury from your muscles tightening up after a workout.
2. Trust the rest days in your training plan.
I know, sometimes rest days can feel like torture. You can feel like you’re losing progress and momentum built from days of training. They are particularly challenging to take when you feel energized. “I’m not tired, I don’t need a rest day” is a narrative I often tell myself.
But rest days are a crucial part of training. During rest days, your muscles are able to repair themselves and this is how you build strength. This is how you’re able to run further and faster, to lift heavier weights, etc. Rest days should be taken as seriously as any workout. Now read that again.
Rest days, however, should not always mean “couch potato days.” There are many types of active recovery you can incorporate into your rest days to make them more effective. See Tip #3 for more on active recovery.
3. Incorporate active recovery.
On rest days, I highly recommend incorporating some active recovery. This can include stretching, yoga, walking, and foam rolling. Active recovery will help keep your muscles warm so they’re ready to go during your next workout. It can also decrease soreness and avoid stiffness.
In addition to incorporating active recovery on rest days, I also recommend active recovery throughout every day, even days with workouts. If you have a super challenging workout in the morning and then sit at a desk the rest of the day, your hip flexors, legs, glutes, and back are all likely to tighten up. Taking a few short walks or stretch breaks throughout the day will make your recovery much better and keep you prepared for your next workout.
4. Incorporate passive recovery.
Just as active recovery is important, so is passive recovery. For me, this means elevating my legs after a run and icing my knees, hips, and/or ankles when necessary. I enjoy reading or taking a nap while elevating my legs. Get the most out of that recovery!
5. Recovery tools to try.
There are several tools I use each week during a training block that I recommend in helping aid recovery. I’ve outlined them below:
- Theragun – Okay this tool is an investment, but well worth the money! I use my theragun almost every day on my claves, quads and hamstrings. It helps work out areas of soreness and keeps my muscles loose and prepped for my next run. I have the mini version, which is great for travel and a little more cost effective.
- Plantar fasciitis foot scraper – I’ve been struggling with a bit of plantar fasciitis in my right arch, so I found this scraper tool on Amazon. I use this almost every day, sometimes more than once a day depending on how I feel, and it’s a tremendous relief for my foot.
- Compression socks – Another amazing tool for arch support/foot pain relief. I put on compression socks after every long run. For the shorter ones I typically wear these ankle socks, and after long runs I wear these knee-high socks. Talk about high fashion! I like the brand Comrad, but find what works for you!
- Shoes with arch support – This is a super simple yet underrated tip. Rather than walking around barefoot at home, try wearing shoes with arch support. This will make a huge difference if you have any type of fatigue or tenderness in your feet or ankles. Being fitted for shoes with the proper arch support for your foot shape is key in both running shoes and recovery shoes!
6. Nutrition is key!
I feel like I’m beating a dead horse with this one, but nutrition is so vital to your training and recovery. Hydrate, replenish electrolytes, and consume protein after runs and workouts. Refueling and rehydrating properly after a workout is essential for getting your body back to 100% as quickly and efficiently as possible.
I hope you found these 6 recovery tips helpful! What do you do to recover after a workout or a run? I would love to know! Leave me a comment below or send me a message on Instagram @haven_quinlan.
