Let’s talk about running recovery. We all know we should be doing this, right? I’ll bet it’s on your list of “things I should be doing after my run.” Uh-huh. I’m going to give you a little help here by sharing my Post-Workout Recovery Routine for Runners.
A while back I shared How to Use a Massage Gun for movement prep and I promised to share my post-workout recovery routine. I regularly use both my Theragun and my Intelliroll as part of my running recovery (plus stretching), but since recovery is such an important topic I thought I’d share a routine you can follow starting from when you walk in the door after your run (or cross that finish line).
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The key to your post-workout recovery routine is to realize that you don’t have to do everything every day. I understand that time is important to runners and that we would rather spend our time running, not recovering. Yes, there are some things you should pay attention to after every run. The others? I’d suggest a couple of days a week to spend some extra time on your self-care. Your body will thank you for it.
Are you consistent with your recovery after a run? Or do you jump in the shower and head to work? Here are some tips for a post-workout running routine that can help you run better. #running #runningtipsClick To Tweet
Post-Workout Recovery Routine for Runners
There are some things that every runner should do after every run. Recovery should start as soon as you walk in the door. Actually sooner, as it is a good idea to finish up your run with an easy jog or walk to start the cool-down process.
When you walk in the door…
The first thing you should do as part of your post-workout recovery routine is to grab a glass of water and drink it down. Even better, add an electrolyte supplement like Nuun to your water, which will speed up the recovery process by replacing some of the sodium and other electrolytes you lost through sweat. Be sure to continue to drink throughout the day.
Next Up: Refuel
Depending upon the length of your run, starting the refueling process should be next up in your post-workout recovery routine. If you ran under an hour, following your normal breakfast routine (if you run in the morning) should be adequate. Even so, your meal should consist of high-quality carbohydrates and some lean protein.
If your run was longer than an hour, start refueling within a half hour or so of finishing. Choose fuel that will replace the carbohydrates that you expended with about 25% protein to help with the process of repairing muscle fiber. A smoothie made with fruit and protein powder is a good choice.
Now the Body Care
I get that you’re busy. I understand that you want to spend your valuable workout time actually running, not stretching. But, hear me out. Taking 10 minutes after your run to target your critical ‘zones” will help you run better, prevent injuries, and keep your body healthier, which can keep you running for more years of your life. Now, you don’t want to be someone who “used to run,” right?
Post Workout Recovery Routine, the Video
This video will show you techniques for your post-workout recovery routine using both a Theragun (I love my Theragun Mini too and tend to use it more often since it’s small, lightweight, quiet, but still powerful) and the Intelliroll (another massage gun and/or foam roller will work fine). I only demonstrate one side, so if you want to follow along for a full routine, be sure to pause the video or watch it over to target the other side of your body.
The big difference between using a massage gun for movement prep and using it for workout recovery is the speed and pressure that you use. While you will move quickly and lightly for the former, for the latter you will slow down, add a little more pressure, and spend extra time on any areas of your body that need special attention.
The full Post-Workout Recovery Routine can take up to 20 minutes, which makes it ideal to do on a rest day or another day when you have a little extra time. So what should you do on those days you need to hop in the shower and go to work? Hint: The answer is not “skip it.”
Instead, take the time to work on “your” areas. As I mention in my video, for me it’s my hips. Or rather my right, former child-carrying, hip. So I will spend some time on my glutes, hip flexors, and low back. On another day, I’ll focus on quads and hamstrings. Or I might come back later in the day and work on my thoracic spine and lats. Spread the love around!
The same goes for stretching. If you’re time-challenged, it always pays to stretch glutes, hip flexors, hamstrings, calves, and anything else your body needs. When you have more time, follow up your massage gun and foam roller work with a full-body stretch routine. Check out this post for tips on how to upgrade your post-run stretching routine.
Step-by-Step Post-Workout Recovery Routine for Runners – The Massage Gun
Whether you’re doing the whole routine or picking out a few muscle groups to work on, here are some more tips for your post-workout recovery routine.
Where you start is up to you.
In general, you don’t need to press hard when you’re using a massage gun. The amplitude of the massage gun does most of the work (that’s the distance the head goes up and down).
While it might occasionally feel uncomfortable, you’re not looking for pain here. However, when you’re using your massage gun for recovery, you should press a little harder than you do for movement prep. Everybody’s pain sensitivity is different, so exactly how hard will be up to you.
Remember, slower, deeper, longer. Spend 90 seconds to two minutes on each muscle group but keep moving. Don’t hold the massage gun in one place, though you can “work around” an area that is particularly sore or tight.
Quadriceps
Use long, deep strokes up and down your quads. You can also move laterally to get a “cross-fiber” effect. Work all the way up to the hip flexors at the top of the thigh. Try stepping back into a hip flexor stretch while you use the massage gun for extra credit.
Hamstrings
Work the hamstrings similar to the quads. Get right up under your glutes and make sure to target both the medial and lateral hamstrings.
Glutes
Again, long, slow strokes over the glutes, Makes sure to hit both the gluteus medius as well as maximus.
Low Back
Move the massage gun across the low back, avoiding the spine and pelvic bones.
Lower Leg
Use long, vertical strokes on the calves. Move along the shape of the calf so that you can reach the soleus too. You can also try cross-fiber. Move up and down along the tibialis anterior (next to the shin) and the peroneals (more along the lateral side of the front of the leg all the way past (behind) the lateral malleolus).
Feet
Move across the ball of the foot, up and down along the arch, then down to the heel. You can also get right at the base of the toes.
The Intelliroll
Here is where I switch to my foam roller. I really recommend the Intelliroll because of the way it is shaped. It has a “Spine Zone” so that you can roll up and down your back without any discomfort. The shape is designed to fit your body. You can save 10% on your Intelliroll purchase with the code coachdebbie.
Back
Lie on the Intelliroll so that it is right below your ribs and the Spine Zone is centered on your spine. This doesn’t work with most foam rollers because it will put pressure on your spine and it won’t be comfortable. Roll slowly up and down your back in small movements, gradually working up toward your upper back. If you turn your body slightly at mid-back level, you can roll your lats.
Calves
If you’ve done your calves with the massage gun you can skip this part but I like to use the Intelliroll for calves because mine are very sensitive to pressure. With the Intelliroll I roll both calves at the same time and it isn’t (very) painful. If you want more pressure you can cross one ankle over the other and do one leg at a time.
There you have it, my post-workout recovery routine for runners. Remember, consistency is key so try to get in some of this routine after every run. I promise you will feel and run better.
Check out these posts for more on Running Recovery
Upgrade your Post-Run Stretching Routine
Tips and Tools for Running Recovery
Self-Care for Runners
Mobility for Runners: Improve Your Hip and Ankle Mobility
Are you consistent with your post-workout recovery routine? Who spotted Ana and Raleigh in my photos?
And Now It’s Time for the Runners’ Roundup!
Weekly Linkups
My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!
Meatless Monday with Sarah and Deborah
Inspire Me Monday with Janet
Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, Laura, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco
Oh, this is a good reminder that I need to stay on top of my recovery routine! That’s always the first thing to go, thinking that’s a way I can “save time”. Only to find that my muscles are stiff and my joints are creaky for the lack of TLC.
Thanks for these great tips, Debbie!
We’re all guilty of wanting to run more and stretch less. At least until we learn how much better we run when we do take the time to stretch.
Great tips here! I try to do a little bit of recovery throughout the day by spreading it out. I don’t have much time after I run but I try to use my foal roller at night before bed.
It really can be hard to fit it all in. I’m lucky I teach a stretch class a couple of times a week so at I get in a good stretch then.
All about the importance of post run and post workout recovery starting with the refuel and stretch
It is really worth the time that it takes to recover correctly.
You know the dogs were the first things I saw! Such good little helpers!
This is really helpful! I’m terrible at rolling or stretching, but it’s nice to have a guide to see how to do everything properly.