How To Recover Like A Pro Runner (You Can Too)

Let's talk about a crucial aspect of running that often gets overlooked: post-run recovery.

Did you know that your body doesn't actually become fitter while you run?

It's during those moments of rest and recovery between runs that the magic happens. If you're already aware of this, great! But there are always ways to improve your post-run recovery and enhance those all-important adaptations that lead to improved fitness and better performance!

Now, I know we might not be professional runners like Eliud Kipchoge or Jakob Ingebrigtsen, but we can certainly learn from them to become better at recovering between runs and getting fitter faster.

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So, let's dive into some recovery techniques that can make a significant difference.

Best recovery techniques for runners

1. The most important: sleep

Sleep is the number one recovery techniques.

When you're asleep, your body goes into overdrive, using that time to grow, repair, and adapt. It's no wonder that we spend about a third of our lives asleep! There are two crucial aspects of your sleep cycle we need to discuss.

Firstly, there's REM sleep, the dreamy phase of your sleep cycle. REM sleep is essential for brain recovery, learning, and mood regulation.

On the other hand, we have NREM sleep, which comprises about 85% of your total sleep cycle. This is where the real magic happens for physical recovery. During NREM sleep, your body replenishes energy stores and repairs muscle tissue.

Pro runners know the value of good sleep and prioritize their sleep schedules.

Granted, it's not always easy to get a solid eight hours of sleep every night, but even claiming back just an extra hour here and there can make a difference.

So, try to audit your weekly schedule and find ways to sneak in some more shut-eye.

2. Nourishing Your Body

Your body needs the right building blocks to recover effectively. Nutrition plays a significant role here.

While I'm not a nutrition expert, I can tell you that during periods of intense training, you must ensure two things.

Firstly, consume enough calories to sustain the workload you're putting your body through. Whether you follow a keto, high-carb, or any other diet, ensure you're meeting your energy needs.

Secondly, pay attention to your protein intake. Your body requires amino acids from proteins to grow and repair between workouts.

Aim for 1.2 to 1.7 grams of protein per kilogram of body weight each day. The source of protein is up to you — whether you prefer pulses, pork chops, or something else, as long as you get your protein fix.

3. Mobility

One thing that sets pro runners apart is their commitment to working on aspects beyond running itself. Among these is regular mobility work, focusing on specific areas of the body prone to tightness with increased mileage, like hip flexors and hamstrings.

You don't need to spend hours stretching like a gymnast; dedicating as little as 20 minutes to targeted mobility routines three times a week can work wonders in preventing injuries and keeping things running smoothly.

If you follow me on Strava you have surely seen that in the last few weeks I have started adding strength and mobility workouts in the gym. It's been about 20 days since I started doing these exercises and I'm already feeling the benefits during my runs!

4. Stay hydrated, always

Water, water, water—it's the elixir of life! Proper hydration is vital for recovery. Our bodies are mostly water, and we lose a considerable amount of it daily, even more when we exercise. Water helps regulate body temperature and keeps all our organs functioning well, including our brains.

Remember to hydrate during longer runs and replenish lost fluids after training.

Every runner's hydration needs are unique, so listen to your body and find what works best for you to make sure you don't also make the most common hydration errors.

5. Do some stretch after your run

While many people default to the calf stretch against a wall or curb, recent studies have shown that this may not be the most effective stretch for overall muscle recovery. Instead, incorporating a variety of stretches targeting different muscle groups can lead to better results.

One of the beneficial stretches is the piriformis stretch, which not only feels great but also helps to alleviate tension in the glutes and hips. Studies have demonstrated that including the piriformis stretch in your post-run routine can reduce the risk of developing tightness in these areas and improve overall hip mobility.

However, the hip flexor stretch stands out as a favorite among many runners due to its effectiveness in targeting the hip flexor muscles.

Researchers have found that maintaining a straight line down the body while performing the stretch, without leaning forward or pushing the hips too far forward, allows for better engagement of the hip flexor muscles and improved range of motion.

Focusing on the calf muscles, hips, and glutes during post-run stretching is a wise choice, as these are the areas that commonly experience tightness and discomfort after running.

A study published in the Journal of Athletic Training emphasized the importance of targeting these muscle groups to prevent injury and enhance recovery!

6. The cold is your friend

Ice baths for runners are an effective recovery technique. The cold reduces muscle inflammation and soreness by constricting blood vessels and decreasing metabolic activity, flushing out lactic acid. This helps numb pain and speeds up recovery, allowing runners to maintain peak performance

7. Essential Recovery Tools

Using tools like foam rollers and massage guns can greatly enhance a runner's recovery routine.

Foam rollers help release muscle tension and improve flexibility by breaking down knots and increasing blood flow to the muscles.

Massage guns provide deep tissue massage, targeting specific areas to alleviate soreness and reduce inflammation. Both tools can speed up recovery, prevent injuries, and improve overall performance, making them essential for any runner's toolkit.

Conclusion

To Summarize, recovery isn't a one-size-fits-all approach, but these simple yet effective techniques can significantly impact your post-run recovery.

Sleep like a baby, fuel your body with nutritious food, work on your mobility, keep yourself hydrated and use the right tools!

By embracing these recovery practices, you'll find yourself becoming a fitter and faster runner, just like the Pros!

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