How To Recover After A Run

YOU DID IT! You just finished your run… now what?

So how to recover after a run you ask? Even though it was a bit harder than expected, you pushed through and made it happen. Congratulations as it’s only going to help make you “That Much Stronger”! Now what? As you look down at your watch and reminisce about how grateful you are to be done, what’s next? Do you just pop the shoes off, hop in the shower, and go about your day? Any stretching, re-hydrating, or additional walking around in your near future? Below, you can find our TOP 3 TIPS that answer the question, How To Recover After A Run!

-Time To Walk It Out-

• “THE MOST IMPORTANT TIP” Regardless of what distance you just ran, your heart rate and breathing deserve a moment to regulate after putting in all that work. Below you can see a recommendation on how long you should walk after a training session.

Easy: 3 to 5 Minutes of progressively slower walking
Hard: 5 Minutes of very easy jogging and another 5 Minutes of easy walking
Long: 10 Minutes of easy walking

Walking right after any bout of exercise significantly helps your body, especially your heart and lungs begin to transition back to resting state. If you have a heart rate monitor in your watch / tracker, we recommend aiming for anything under 100 beats per minute (BPM). This can take anywhere between 5-20+ minutes, pending on the intensity and your current fitness level. Once you’ve fully caught your breath, then we can sit down to begin the next tip:

-Time To Re-Hydrate-

• Our bodies are quite good at maintaining a safe temperature, mainly through sweating, so it’s only right that we help replenish what’s been lost during our training. Check out our favorite Summer Running Tips for more information on running in the heat. How many fluid ounces (fl. oz.) should you be drinking to help with recovering after a run? Below you can see our best list of recommended levels.

Pre-Run: 17-20 fl. oz. around 2-hours before your run
Mid-Run: 5-10 fl. oz. every 20-minutes during your run
Post-Run: 16-24 fl. oz. for every pound that you’ve lost during your run

If you’re aiming to do a shorter distance run, or anything where you’ll be back to your start in less than 45-minutes, you may be able to run without drinking during exercise. Just ensure you’re watching how hot it’s going to be during your run. If it’s going to be warm, you’ll most likely be sweating more, so bring some just in case. Since you’ve now caught your breath and have some cold water in your system, it’s time for the icing on the cake.

-Let’s Talk Stretching-

• So now that things are cooled down a bit, it’s time to stretch. Stretching after a workout is almost as important as the workout itself! From increased blood circulation, to better overall flexibility, stretching after running can help you in so many ways. Here are some of our favorite areas to stretch out and to try after your next run:

Quadriceps: 

1. Stand upright and pull your leg behind you with the corresponding hand
2. Tuck your pelvis and pull your shin toward your thigh
3. Keep your knee pointing downward as you do this stretch to protect your knee joint
4. Hold for at least 30 seconds, then switch sides

Groin: (Adductors)

1. Stand with your feet spread apart in a wide stance
2. Without moving your left leg, lean to the right and bend your right knee until you feel a stretch
3. Hold for 10-20 seconds, then switch sides

Hamstrings:

1. Sit on the ground and extend your left leg
2. Move your right foot toward your inner thigh, so that it touches the top part of your left leg, if possible
3. Lean forward, bending but not rounding your back and waist toward the left foot as if reaching for your toes
4. Hold for at least 30 seconds
5. Repeat with the other leg

Iliotibial Band: (IT Band)

1. Stand near a wall or something you can use to balance yourself
2. Cross your left ankle behind your right ankle
3. While balancing with your right arm, stretch your left arm over your head
4. Lean forward and reach toward your right side
5. Hold for at least 30 seconds and repeat with the other leg

Calves: (Gastrocnemius)

1. Stand with your right foot behind your left
2. Bend your left leg forward while keeping your right leg straight
3. Be sure not to bend the right knee and to keep your right foot firmly on the ground, pointing straight ahead
4. Straighten your back and hold the pose for at least 30 seconds
5. Repeat with the other leg

Lower Back: (Latissimus Dorsi, Thoracolumbar Fascia, Erector Spinae)

1. Lie on your back with your feet flat on the ground
2. Grab both of your knees and pull them up to your chest until you feel a stretch
3. Hold for 20 seconds

If you want to see these moves in action, head over to our friends at Healthline! When you’re doing these stretches, please don’t think “no pain, no gain”. If you’re experiencing pain, beyond just muscle soreness, you should stop the stretch immediately. You should be able to hold such stretch, comfortably for around 30-seconds. Once you build stretching into a habit after a run or traditional workout, you may start to realize that your legs aren’t as sore throughout the following days. Helping to relax your muscles after working them out will increase blood circulation to such areas, allowing for increased removal of by-products that cause such soreness.