Recovery Tips For Runners

Three things that every runner fears during a block of training: tired legs, lack of energy and injuries.

Training hard for a 10k or marathon without adequate recovery can affect the consistency of your schedule.

Recovery Tips

The reality is that for most, a quick stretch in the shower after a run or gym session isn't going to cut it. You'll likely feel sore, stiff and low on energy grieving at the thought of another training run, especially if winter is setting in.

However, it doesn't have to be this way. Our knowledge of nutrition has a huge impact on our recovery rates and overall performance.

Recovery techniques can unlock a lot of marginal gains, which will allow your training to excel. Here are 10 recovery tips that will help you recover:

1. Consume protein

Protein is essential for muscle recovery and repair. Running can cause micro-damage to the muscle fibres, which must be repaired. Consuming protein triggers the synthesis of muscle proteins. This is essential for optimal recovery.

You may feel famished after a long run, so sometimes eating a meal is all you want to do, for others, a drink might be more suitable.

You don't need expensive protein shakes, 500ml or so of ordinary chocolate milk has been shown to offer superior results when compared to other recovery drinks.

2. Refuel with carbohydrate

Refuel your glycogen reserves with carbohydrates before your next run. Aim for 1.2g per kg body weight. This could be from a carbohydrate sports drink, high carbohydrate food sources such as pasta, or potatoes or again, chocolate milk.

3. Relax & stretch after a workout

The cooldown is essential to recovery after running, as it lowers the heart rate and body temperature gradually. This promotes a smooth transition from a working state to rest.

An effective cool-down helps to flush out metabolic waste products, which reduces muscle stiffness and soreness.

Runners are prone to soreness, especially in the quads and hamstrings. Stretching is important for a full recovery because it improves flexibility, reduces muscle tightness and relieves muscle pain.

Stretching increases blood flow in the muscles and helps remove waste products such as lactic acid. It also contributes to relaxation and realignment.

4. Stay Hydrated

It can be really difficult to track how much fluid your body needs, and before you know it, it's too late.

Research shows that even 2% dehydration impairs endurance exercise, and a study published in 2019 concluded that deep-ocean mineral water improves muscle strength recovery.

However, fear not, I don't know about you, but I've never seen deep-ocean mineral water on the shelves of my local supermarket.

That said, the composition of this special water is rich in magnesium, potassium and other minerals. Luckily, our beFit Performance Plus+ includes these electrolytes and other minerals to aid hydration.

Sweat contains these essential minerals. Replace the water lost with fluids post-exercise to allow your body's temperature and pH balance to be regulated. This will help you avoid dehydration.

5. Foam rollers and deep tissue massages

It is helpful to use a sports massage or a massage gun, as they release muscle tension and improve circulation.

They also encourage the removal of wastes such as lactic acids that build up during high-intensity activity. This helps promote recovery and reduces muscle injuries.

6. Include Active Rest Days

Cross-training like cycling or swimming, which promotes blood flow and reduces muscle soreness can enhance recovery from running by reducing overuse injuries.

This type of activity keeps cardiovascular fitness while giving running muscles a break. My top tip is to buy a cheap spin bike from an online marketplace and gently 'cycle' whilst watching TV or catching up with social media.

7. Nitrates

The nitric oxide produced by nitrate-rich supplements such as beEnergy which contains the equivalent of 100g of red spinach has demonstrated an ability to 'boost exercise-related recovery' in a 2022 systematic review of available evidence.

As a result, nitrate supplements could improve recovery from muscle damage, pain and inflammation.

8. Quality Sleep

Sleep is essential for training recovery, especially when increasing your running distances. Muscles are repaired and strengthened during sleep.

Quality sleep of 7 to 9 hours improves performance, reduces injury risk, and increases mental resilience.

For optimal sleep, create a regular sleep schedule. Stick to a relaxing routine at bedtime. Block out all light, including screens, 30 minutes prior to sleep. This will promote the production of melatonin, the hormone that induces sleep.

9. Hot water immersion

Hot water immersion such as a warm bath or shower can increase intramuscular temperature which may reduce muscle soreness or markers of cell disruption, as per this study conducted by Middlesex Univesity.

However, it is not any more effective than an active recovery session. That said, it may seem more appealing to have an extended hot bath or shower after strenuous exercise.

10. Consider Cold Therapy

Cold water immersion or ice bath is often touted as a new way to stimulate muscle recovery.

The evidence is conflicting, and its effects may be a placebo, however, while cold water immersion therapy (much like hot water therapy) can, in some cases, improve muscle recovery, it is no better than active recovery.

Again, it is down to preference. If you like the idea of an ice bath after exercise, go for it. But, I think I'll opt for a hot shower of the two options.

Conclusion

My top recovery tips can be incorporated into your training to ensure muscle repair and energy.

These strategies, which include protein intake, active recovery, arm baths, and quick carbohydrate snacks, all work together to optimise recovery.

This will improve your overall performance, and prepare you for the challenges that come with run training.