When you're training for your next run, you want to see improvement — but without proper recovery after every run, your training will stall.

Incorporating a recovery into your routine will help you improve your performance while reducing your chances of injury. After each run, you should allow yourself time and space to recover.

Why is Post-Run Recovery Important?

A post-run recovery period is a key component to performance and longevity. The most common injuries sustained from running are from overuse and repetitive stress. When you fail to balance training with recovery, you can experience muscle strain, inflammation, and soreness.

Recovery addresses the body and the muscles used when you run. 

5 Tips for Proper Run Recovery

Here are 5 important tips that are essential for running recovery.

1. Cool down

2. Stretching

3. Self-massage

4. Hydrate

5. Take a day off

1. Cool Down

A cool down is an essential part of your recovery and important to incorporate after a run to help prevent injuries prevention and recovery.

A post-run cool down allows your body to return to its baseline level of function. This allows your body to: 

• lower your level of activity to redistribute blood flow

• enhance lactic acid and other metabolic waste removal from muscles

• return to a normal breathing rate

• decrease your heart rate

• reduce the body temperature

2. Stretching

Every runner knows they should stretch, however, not all runners regularly take the time to do post-run stretching. Stretching is critical for running recovery. Light stretching for at least two minutes will help your recovery, and help improve your mobility. 

3. Self-Massage

There are a few ways to give yourself a massage after a run. 

Using a foam roller/lacrosse ball for soft tissue work on your legs will be a self-massage and improve stiffness in certain tissues. 

4. Hydrate and Refresh

Staying hydrated properly is key for optimal body functioning, so drink plenty of water throughout your run, before, during, and after. You should aim to drink about 5–10 fluid ounces of water every 15–20 minutes during your run and at least 16 ounces after you run.

Carry a water bottle if you’re planning a long run, or plan a route near water fountains to remain hydrated.

5. Take a Day Off

Runners need rest days as part of their training. But sometimes, you may feel the need to take an extra day off.

Listen to your body! If you’re feeling achy, sore or sluggish, give yourself enough rest before setting out again on another journey. Taking an extra easy day off from running is okay, especially if your body needs it.

Closing Out: Running Recovery Is Important!

If you want to improve your performance and longevity. If you don’t balance training with recovery, you may experience pain or injury.

Alpha Project Phyzio & Performance is a PT clinic that works with athletes and active adults, with clinics in Gaithersburg, Frederick, and Columbia.