Organic Runner Mom

What’s in Your Runner’s Recovery Toolbox?

What's in your Runner's Recovery Toolbox?

What’s in your Runner’s Recovery Toolbox

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Running and Recovery

You are finished with your hard training run for the day. Maybe you just finished a hard temp run, an intense track workout or a long marathon training run with some of it at race pace. You finish your run and you feel spent, wiped out, zonked and your legs feel trashed and like absolute jell-o. Now What? In order to make it to your next training run in one piece and recovered every runner needs their “runners recovery toolbox” to help to get back into top running form.

What’s in your Runner’s Recovery Toolbox?

Now that you have put in the hard work running you need to do some “work” recovering. Here are some things that you can do to get your body back up to speed and some “tools” that you might need:

  • Eat a small snack/meal immediately after your run to begin the process of muscle recovery and glycogen store replenishment.
  • Stick your legs in an ice bath or if you are trail running you can find a cold stream or brook. While the cold can be excruciating this will help lessen any inflammation
  • Eat again 1 or 2 hours later. You should aim to eat a meal that is high in carbohydrates, protein and fat. You may be feeling hungrier at this point too!
  • Get out the foam roller (I prefer The GRID or the EvoFit ENSO Roller).
  • Ice any areas that need it, this can be done in place of an ice back (Dr. Cool ICE Therapy Wraps are perfect for this or Peas Cold Therapy)
  • Hydrate! Replenish what you lost on your run. Fruit Juice is great because it contains carbohydrates and electrolytes or consuming chocolate milk is great as well because it has the added benefit of protein along with carbohydrates and protein.
  • Go the homeopathic route to relieve muscle soreness. Try applying Arnica gel to areas that are sore after your training run is complete and in the days following.
  • Try an Active Release Therapy (ART) Session (ART is soft tissue system that treats problems with muscles, tendons, ligaments, fascia and nerves) or a Myofascial Massage (Myofascial release (MFR) therapy focuses on releasing muscular shortness and tightness). Both can be helpful in alleviating nagging issues to help prevent injury and to relieve muscle soreness.
  • Put your feet up. Take a rest day or tack on an extra one if one was not enough.
  • Get out your yoga mat and do some stretching! Gentle yoga the day following intense training can help with deep stretching.

Every runner is different and we don’t all need the same things following hard running. It is important to take the time to recover so that you can optimize your next training session. Take care of your body and whenever possible approach recovery in as a significant part of your training. Without proper recovery you will not be able to give 100% effort.

What “tools” are in your Runner;s Recovery Toolbox?

Pushing it during a hard fartlek run on the treadmill.

Pushing it during a hard fartlek run on the treadmill.

Organic Runner Mom

Proud member of Team Stonyfield for the 2016 Boston Marathon

Proud member of Team Stonyfield for the 2016 Boston Marathon





17 responses

17 responses

    1. Agreed! I’m totally obsessed with Dr. Teal’s Epsom Salts. They make everything better! The Post Work-Out “flavor” makes my legs tingle so good 🙂

  1. Gosh, that picture is scary! I assure you that I mallet and chisel are NOT in my toolbox.

    I always go for chocolate milk, rolling and stretching. I’m not much for ice baths, but I will utilize them when necessary.
    Jenn recently posted…weekly recap: 2/28 – 3/5My Profile

  2. Great list. I’ve learned that eating right after a race – that banana or bagel – helps settle my stomach. Yesterday I headed straight for the foam roller and then for an Epsom salt bath.

  3. One of my favorite “tools” in addition to many of the things you listed is turmeric. I take a supplement called “Zyflamend” from New Chapter, and I swear it helps big time with my recovery!

  4. No ice bath for me, but everything else! And I also make sure to take a DRIP DROP (electrolytes) after a long run and my magnesium drink shortly after too.

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