Tips and Tools for Running Recovery

I talk a lot about training, including the importance of rest and recovery. I still find that many, maybe most, runners focus more on the hard part of training: the speed work, the hill training, the tempo runs, the long runs, but frequently tend to just pay a lot less attention to running recovery. Yes, they’ll take a day off here and there, but they seldom include recovery as an important part of their training plan.

Now is the time to change that mindset. Running recovery is an important part of your training plan. And, just like you plan your interval workout, you need to plan your recovery in order to get the most benefit from it.

Running recovery is more than just taking a rest day. It needs to be a planned, focused part of your training, in which you pay attention to your body’s needs. Here are a few running recovery tips and tools that will help you become a stronger runner and protect against injury.

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Tips and tools for Running Recovery

 

Runners should be paying attention to their recovery throughout the week, not just on rest days. That means starting your recovery plan right after your run.

Runners should pay attention to their recovery throughout their training week, NOT just on rest days. That includes hydration, nutrition, and body care! Here are some running recovery tips and tools that will help. #runningClick To Tweet

Hydration

Tip: Rehydrating should be one of the most important parts of your running recovery plan. As soon as you finish your run, start the rehydration process by drinking fluids that will replace both water and electrolytes. Even better, for long runs or hot days, carry your fluids with you. Continue to hydrate throughout your day and on your rest days.

Tools: I find it so easy to drop a tab of Nuun in my water to keep me hydrated throughout the day! I’m an ambassador because I have been a loyal fan for over 12 years! Not only does Nuun have Sport, they now have Vitamins, an immunity formula, plus Nuun Endurance, which contains carbohydrates for the long haul.

Nutrition

Tip: Immediately after your run, start the recovery process by fueling with a drink or meal that has the recommended ratio of 4:1 carbohydrates to protein to refill your glycogen stores. Don’t fill up on junk food. Treat yourself like an athlete and fuel your body with whole, energizing foods.

Tools: One of the first things I do after a long run is to make a recovery smoothie. I add fruit for carbohydrates and electrolytes, Daily Turmeric for its anti-inflammatory benefits, and Nuzest Clean Lean Protein to make sure I get my protein boost. 

Compression Socks

Tip: Studies have shown that compression socks can assist in running recovery. Wearing a pair of compression socks following a tough workout or race can potentially speed recovery.

Tools: As a Pro Compression Ambassador, I always recommend that runners try a pair of compression socks to see if they feel the benefits. Pro Compression comes in so many different designs and colors that you’ll always look stylish too. Keep your eyes open because sales are frequent and it’s easy to find great deals!

Read more: Learn more about the benefits of compression socks! Plus, having a hard time getting those tight socks on? Here is the secret!

Body Care

Tip: Again, this applies to both immediately after your run, and throughout your recovery period. Stretching and foam rolling are two simple things you can do that will make a huge difference in your running recovery, as well as improve your performance overall. Other forms of body care include an occasional sports massage or fascial stretch therapy treatment.

Tools: Here are some of my favorite foam rolling tools.

I love this Muscle Roller Stick  (pictured above)! It’s so easy to use and it is inexpensive too!

Intelliroll: This is the roller I’m using in several of my Body First Videos. I love that it is contoured to fit my body. The center cut-out allows me to roll my entire back and neck without compressing my vertebrae. Save 10% with the code COACHDEBBIE

Trigger Point Grid: Also available in a 26 inch version. I love the multi-dimensional surface that helps you get into areas that you need to with differing angles and pressure.

Lacrosse Balls: Lacrosse balls are great tools for self-myofascial release. They are firm and great for finding those trigger points. They’re pretty inexpensive too!

Read more: Mobility for Runners will help you get started assessing and improving your mobility. My Body First Video Series will help you get started on a foam rolling program. You may also want to check out my “New Look at Stretching” series: The Core Four and Hamstrings & Glutes.

Rest

Tips: Actual rest means different things to different people. While some will use a day to cross-train, others will do absolutely nothing. I’m somewhere in the middle ground. It’s fine to do some easy movement on your rest days, like walking, a light workout, some easy cycling, but I feel you should avoid tough workouts even though you’re not running. Rest means rest. Your body will thank you.

Tools: A rest day is a great day to read a book! Here are a couple that I’ve loved lately.

Braver than You Think – Not a running book but this book was written by Maggie Downs, a friend, freelance writer, and former columnist for our local paper.  It is her story of traveling to the exotic places that were on her mother’s bucket list. Maggie’s mother, who was suffering from early-onset Alzheimer’s Disease, always told her, you’re braver than you think, encouraging Maggie to strike out on a year-long backpacking trip through 17 countries. It’s a wonderful book and you will find yourself laughing and crying, sometimes at the same time.

Run to the Finish – If you’ve read Amanda Brooks’ blog you know she loves the “average runner,” us middle-of-the-packers that still love to compete, improve, and, of course, stay healthy and enjoy the process. Her book offers much of the same great advice with humor and practicality.

And just a note to say that both women released their first books at the beginning of a pandemic. Not the easiest way to promote a book! I hope you’ll support them!

 

Do you plan your recovery as much as you plan your training? Have you read a good book lately? Please share!

 

 

 

And Now It’s Time for the Runners Roundup!

Linkup with the #RunnersRoundup with @Running_onHappy, @DeborahBrooks14, @organicrunmom, @milebymilerun, @runningwithpugs and me! Bring your best #runningrelated posts, find new blogs to follow, and share your love of #running!Click To Tweet

 

 

 

 

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