Post-Running Self-Care Techniques

Whether you’re a seasoned runner or just starting out, it’s important to take care of yourself to make sure you can perform your best during every practice run or competitive race. Recovery is part of a well-balanced running routine, and employing post-running self-care techniques can help you avoid injuries and optimize your running performance. 

Why It’s Important to Recover Post-Run

Post-run recovery is key to helping your body return to normal after strenuous exercise. When done correctly, it can help minimize the risk of injury, and reduce both tightness and soreness.  

Post-Running Self-Care Techniques

Proper post-running care is great for maintaining your overall health, enhancing recovery, and preparing your body for future workouts. The following highlights some practices for post-run recovery to ensure you stay at the top of your game. 

Cool Down Immediately After a Run

While it’s tempting to immediately hop in your car after a run and head home, a ten-minute cool down may reduce muscle soreness. Stretching while your muscles are still warm can help to keep them flexible and helps preserve your joints’ range of motion. 

Use a Foam Roller

Foam rollers can help keep your muscles flexible, so they are less sore. Your thighs, glutes, and hamstrings might benefit from foam roller use. 

Hydrate with Electrolytes

 After a long run, make sure you’re drinking both regular water and drinks that include electrolytes, which can help your body recover properly. Take a Shower or Do a Cold Plunge Cold water is effective at reducing muscle soreness by minimizing swelling and inflammation in your muscles. Cold plunges are a popular option, though you should restrict your time spent in one and always consult your doctor first. A cool shower cleans away irritating sweat and can provide similar benefits to a cold plunge. 

Eat a Protein-Rich Meal

Pairing protein with complex carbohydrates can help your body recover energy lost during a run. Consider a balanced nutrition bar, a bagel with peanut butter, high-protein smoothie, and even chocolate milk after a run. Later, you can try more filling meals focused on protein, grain, and vegetables a few hours later help your body gain the most benefits from your food. 

Get a Good Night’s Sleep

The night after a run is a key time for your body to rest, recover, and heal so that you’re ready for the next workout. Maybe try to get at least eight hours of sleep in general, but especially when you’re training. 

Avoid being too sedentary in the days following

After a long run, try to mix in light exercise such as a swim or exercise bike. This may help flush out the lactic acid left over from your run and reduce muscle stiffness, soreness, or pain in the days after. 

How to design a running routine that works

Post-run recovery can be a key component of a running routine that works for you. Without it, you risk not seeing the maximum benefits of your runs, as well as a potential increased chance of getting injured. When you give your body the support it needs before, during, and after training sessions, you may find that you love running for the process and not just the outcomes. This, in turn, may create a more fulfilling running experience that provides continuous, small victories.  

Consider mixing in strength training sessions to build muscle and monitor how you feel after runs. Take the time you need to rest and recover before going out again. Don’t be afraid to take time off, especially if you’re hurting, to potentially help ensure you don’t injure yourself by trying to run through the pain. 

Prioritize post-run recovery for your best health

When you take the time to recover properly from runs rather than immediately jumping into more exercise, you can help your body to function at its optimal form. Post-race recovery means your body can rest, heal, and repair and come back possibly faster and stronger for your next run. Support your running habit with sleep, nutrition, hydration, and stretching to keep yourself healthy and motivated the next time you lace up your shoes. 

Please note: The information contained herein is for informational purposes only and does not contain or constitute medical advice or a medical opinion. Always consult with your qualified and licensed medical professional prior to beginning or modifying any diet or exercise program.