How to recover after running

We have all been there - it is the day after a long run or a competition such as a marathon and your body is feeling sore and achy. To an extent, this pain is inevitable - you have, after all, put your body through quite a bit of stress! That said, when you know how to recover after running properly, those aches and pains will not be as bad as they could be. This will make the experience of running less painful and motivate you to get running again soon!

Let's look at how to recover quickly after running so that you don't feel knocked out for the rest of the week after your event has finished.

How to recover after a run

At different times after your race has finished, there are different things you can do to ensure that your body will recover as quickly as possible.

How to recover after running: immediately after the race has finished

Once you cross the finish line, the first thing you will probably want to do is to sit down and rest. However, this is a critical time when it comes to recovering after a marathon or other long race.

Once you have caught your breath, try your best to:

• Hydrate extensively: drink plenty of water as soon as you can. Your body will likely be very dehydrated so topping up your water levels is really important at this stage. Make sure a friend has a bottle of water handy to give you as you cross the finishing line.
• Get some calories into your system: many runners opt for a protein shake or a cereal bar and energy drink after finishing a race. This will replenish the fluids and electrolytes that you have lost while running. 
• Change your clothes: you will have sweated during the run and your clothes will be damp. Not only is that uncomfortable but it could make you feel cold and affect your circulation. It is therefore a good idea to have a change of clothes for after the race - a comfy jumper and a pair of tracksuit bottoms that you can throw on will be ideal.
• Stretch a little: a short 5 to 10 minute stretching session will improve your circulation and can stop you from feeling so stiff the next day
• Take an ice bath: it will be horrible now, but definitely worth it later! Having an ice bath will help your circulation and mean you feel a lot less tight tomorrow

The above tips look at how to recover after a run has just finished - and this is the most crucial stage for your recovery. However, there are several things you can do later on which will make your recovery faster and smoother too.

How to recover after running: when you get home that evening

Once you get home after your marathon or half marathon, you can look forward to treating yourself with a big meal. Now, while it might be tempting to go for a big slap up dinner or junk food, your body is really craving lean proteins, complex carbs and fruits and vegetables which will give you all the vitamins you need and replace those you have lost. That said, you should treat yourself to something you like as well!

Sleeping is also crucial for recovery after a run. This probably won't be hard, but you should aim for a long night's sleep as your body needs to repair damaged tissue. Try to get 10 hours if at all possible.

How to recover after running: the next day

The day after you have completed a long run you will likely feel fairly sore. Generally speaking, you should be going back to your regular diet - you don't need to eat anything special but you should aim to include all the food groups on your plate.

Some runners also swear by doing a short jog the day after a long event such as a marathon to work out any toxins that have built up in their muscles. If you can't face running, you might want to consider some simple cardio such as using an exercise bike or going for a swim.

How to recover muscles after running: with a massage

Finally, a good way to recover after a long run is to get a sports massage. Look for a therapist who is experienced in providing massages specifically for long distance runners. They can iron out any kinks, release tension and advise you on any minor injuries you picked up.

And then it is back to training!

Many runners like to take a couple of weeks off serious training after a major run such as a marathon or something longer. However, once you have recovered, it is important to continue regular training to ensure that your fitness levels do not drop off.