What helps your body recover after running? 10 Post-run tips

Heather Campbell
 min read

What helps your body recover after running? There are a lot of ways to help recover after running.

What helps your body recover after running? 10 Post-run tips

We thought of giving you recovery techniques that we found the most effective and also the easiest.

The proposed techniques are simple to implement and therefore not too time consuming.

Simplicity is key. Refueling your body, having a massage, trying a cold shower, and sleeping well are a few tips we’re explaining in this post.

What helps your body recover after running? 10 post-run tips

We start with the essentials of recovery, which we need for constant progress both long and short term.

You probably already know them, you might even roll your eyes, but there’s no harm in reminding you.

Avoid stress

Very harmful for our recovery, stress should be avoided as much as possible. Easier said than done, granted.

Relaxation, sophrology or yoga techniques are great to better manage stress or reduce stress.

A quick session before going for a run?

A simple jogging in fundamental endurance is also one of the best antidepressants, studies have proven it and we certainly believe it.

Get enough sleep

Did you know that some physiological adaptations only occur during sleep?

And especially at the end of the night when the general rest is completed. Getting enough sleep means maximizing the effectiveness of your workouts without doing anything.

Many of us struggle with this point, but cutting back on sleep is not a good idea for anyone whose goal is to progress.

7 hours of sleep per night is a minimum for the majority of people. But each person is different, so the idea is to feel rested when you wake up, a sign that the body has had time for a good recovery.

And if the week is tough, at least take advantage of the weekends to catch up.

Wear recovery compression socks

If you have fragile calves, this is almost a must for you! With their moderate compression effect, these socks allow for better blood circulation in the legs and thus for better recovery.

Put your legs in the air to aid recovery

So when we talk about legs in the air, we’re simply talking about lying on the couch with your legs at right angles to a wall.

Keep this position about 10 minutes until your feet start tingling.

The legs are artificially emptied of used blood, and when returning to a normal position, the toes are moved to make the blood circulate more quickly.

And there you have it, the blood is renewed and recovery accelerated! Simple but effective.

Warm up for each session

Recovery begins with the warm-up. A complete warm-up is essential to recover from a session! Why, we hear you ask.

Because the warm-up allows the body to be gradually prepared for the effort that awaits it.

15 minutes of jogging, dynamic stretching, a few progressive accelerations, and off you go!

Run in fundamental endurance

Just after a session, a few minutes of slow jogging in fundamental endurance are very beneficial.

The blood circulates faster than at rest, without creating new damage and the waste generated by the training begins to be evacuated.

A jog the next day is also welcome during intense sessions to accelerate recovery.

Hydrate all day long

62% of our weight is just water… Do the math, it’s pretty impressive!

It is necessary to maintain this percentage because it fluidifies the blood, builds cells, and replenishes our muscles and our brain.

In short, you can’t do without it, it is essential for effective recovery. 0.4 gal per day is the minimum.

This should be increased if you run, if it is hot, or if you are active during the day.

The ideal is to drink regularly during the day to constantly replenish your water supply.

Use cold water to help the muscles recover after running

It is well known that cold preserves! Let’s take this saying at face value.

Have you ever seen those images of athletes diving into garbage cans filled with ice cubes?

It might make you smile but is very effective! As amateurs we can adapt this to our own benefit.

All we need is a shower. After a strenuous workout, we use the coldest setting at the end of the shower and let it run directly on the calves for about 15 seconds per leg.

In summer, the water is not always cold enough for this. You have to be more motivated in winter, but it is really very effective!

The cold causes vasoconstriction, the blood vessels in the muscle contract, blood is ejected from the muscle and circulation slows down.

When the cold stops, fresh blood flows into the muscle.

Eat a balanced diet, especially after training

Eating well makes it easier and faster to recover.

Balanced does not mean a diet but good food! Muscles are tired, worn out after a workout, and so are the cells too.

You should replenish your reserves with a meal as soon as possible after training, at least a snack within 60 minutes of your run.

Carbohydrates, proteins, antioxidants will be your friends, so feast on the right food.

Massage the muscles to accelerate recovery

Massages help recovery. Especially with increased blood circulation and draining effect for example.

But the most interesting aspect is the reduction of muscle tension points.

By eliminating these tension points, you can go back to training with a more relaxed muscle and, therefore, give 100%.

A massage is great to prevent injury, which is the number one enemy of progress.

What helps your body recover after running? Conclusion

We’ve provided a good list of easy and practical recovery techniques.

Don’t feel guilty either if you don’t apply these 10 techniques every time you go out, we clearly don’t do that either!

But try to do it as often as possible, and especially on the biggest workouts… It pays off!

Other posts for beginners looking to start running:

About Heather Campbell

As a nutritionist, my field of specialization is science-based nutritional advice but more importantly, it is my goal to share capturing and inspiring stories, examples and solutions which can help plus-size individuals overcome their specific difficulties. Read More