As a runner, your attention is likely focused on your pace and refuel stops during your runs. However, paying attention to your recovery afterward is equally important for improving your performance. Here’s what running experts say about post-run recovery and how to do it right.
Post-run recovery is crucial for minimizing the risk of injury. According to Ioona Felix, PT, a board-certified sports and orthopedic physical therapist, post-run recovery allows the whole body to gradually return to normal, minimizing soreness and tightness. Recovery also helps to decrease inflammation, improve range of motion, and optimize performance.
Running benefits are largely derived from the recovery period. In the hours and days after running, the body heals damaged tissues and builds up muscle fibers, tendons, ligaments, bone, and blood vessels. Additionally, cells adjust to the demands of exercise, enhancing their ability to use oxygen and manufacturing certain proteins to maintain and improve functioning under stress.
Here are 8 ways to recover after a run:
1. Cool down properly: Although a 2018 review in the journal Sports Medicine found that active cool-downs don’t significantly affect performance or injury prevention, many experts and organizations recommend cool-downs. A slower pace allows the body to adjust to changing demands and return to normal operations faster.
2. Replenish with the right nutrition: Post-workout snacks or meals help replenish the supply of water, electrolytes, glucose, proteins, and minerals in the body. Combining carbohydrates with proteins can help your body replenish glycogen and repair tissue.
3. Hydrate with plenty of water: Replenishing the body’s water is crucial for regulating temperature and muscle performance. Dehydration can hinder performance, especially for serious runners.
4. Stretch gently: Stretching after running is important to reduce the risk of tight muscles causing problems and to keep joints moving well. Static stretching should only be part of cool-down routines.
5. Massage sore muscles: A DIY massage with a foam roller may help in recovery after training by lowering muscle soreness and increasing pain tolerance. Foam rolling helps stimulate blood flow.
In conclusion, paying attention to post-run recovery is just as important as focusing on running itself. By implementing these recovery strategies, you can minimize the risk of injury and maximize overall performance.
