Recovery after running - how to do it? Ways to recover your legs.
Pain, soreness, a feeling of heaviness, and in extreme cases - even difficulty taking steps (not to mention walking up the stairs). Let the first person cast a stone who has never had these issues after a tough run. No volunteers? Exactly :)!
What can you do to deal with these problems and, on top of that, make them appear very rarely or not at all? The solution is within reach and can be summed up in one word: RECOVERY.
How do you recover your legs and body after running so they are ready for the next challenges? Let’s find out! Check out ideas for an effective and quick return to full fitness.
What is recovery?
Recovery is an extremely important stage in every runner’s life. Its purpose is to provide rest and create the conditions for quick and effective rebuilding of the body (especially the legs).
This process can take different forms, follow a different course and require different amounts of time. These factors depend mainly on the specific runner (their abilities, fitness level, age, weight, sex, etc.), the type of activity they want to recover from (distance and type of run), and finally the effort they are preparing for (e.g. an upcoming race).
Why is proper recovery after a run worth taking care of?
The answer is obvious. A wisely planned and carried-out recovery process significantly reduces the risk of injuries. In addition, it eases pain, speeds up the rebuilding of sore muscles and helps you get ready even faster for your next running challenges. It also has an invaluable impact on sports performance.
We have devoted a separate article to the general topic of body recovery after training, and it is waiting for you on our blog. If you want to deepen your knowledge on the topic, we invite you to read it. So let us skip the theory and introduction and move straight on to the specifics related to running.
How to recover after running?
A successful recovery process should consist of several elements. Only proper planning, combining and implementing them can bring the expected results in the form of effective recovery. What do these include? Here is the list.
#1 Quick recovery right after running
This stage comes immediately after the main training session ends. It involves gradually slowing down and reducing the effort so that your body can slowly stabilise its heart rate and breathing. It can take the form of an easy jog or brisk walking.
#2 Rest and a break from activity
After every activity, there must be time for relaxation and to “switch off” your head, legs and whole body, so it can simply take a break from running.
How long should such a “break-up” from running last?
That obviously depends. If we are talking about a standard running session of 5 to 15 kilometres, 1 day of rest will be entirely enough. If you would not describe yourself as an advanced runner, then consider taking 2 days of such a break.
If the rest comes after a higher mileage (e.g. 20, 30 or 40 km) or you have just completed a demanding race, you can comfortably give yourself 2 to even 3 days of recovery time.
#3 Sleep
It may sound trivial, but sleep is the absolute foundation of any successful recovery. And we mean both recovery after running and after other training sessions.
If you want to make it more effective, simply start getting enough sleep. Depending on your needs and the specifics of your body, uninterrupted sleep should last from 7 to 9 hours. Anything “below” or “above” that should be at least a warning sign for you.
#4 Food and supplementation
A runner is like a car. Why? To move, it needs fuel. Ideally healthy, high-quality and well matched fuel (in terms of calories and macronutrients). We are not going to go into detail here about a runner’s diet, because that is a topic for a separate article.
Remember, however, that it should be matched both to your training routine and to the plans you have connected with it. For long-distance runners, a carbohydrate-rich diet works much better. If we are talking about sprinters, protein plays the leading role here.
However, food is not only energy. As you probably know, during running your joints in particular take the biggest hit. To help rebuild them and ensure proper functioning, try to reach for products and supplements rich in, among other things, vitamin D and collagen.
#5 Massage and foam rolling
How do you deal with sore and sometimes even stiff muscles? This is where properly selected treatments can help with recovery after a run. Personally, I recommend massage and foam rolling, which you can do both with a physiotherapist and at home. These solutions are worth using after literally every training session.
#6 Cold baths (cold-water dipping)
Nothing improves circulation and stimulates recovery as well as contact between your body and something cold… really cold. So an ideal option to add to your recovery arsenal is bathing in icy water.
P.S. If for some reason you do not feel like fully submerging yourself under the surface of such water, you can successfully use special gel packs instead. Thanks to them, you will cool only the parts of your body you want to target.
#7 Compression
Another interesting alternative that will help you return to full fitness more quickly is so-called compression clothing. It usually comes in the form of socks and sleeves designed to apply proper pressure to selected parts of your body. In this way, they improve circulation and, as a result, speed up recovery.
P.S. Many people reach for compression bands or socks already during the run. They improve circulation and also reduce shocks.
More tips to help you improve your sports performance?
Where can you find them? Of course on the SMMASH blog, which we update at least several times a month. Visit us regularly to gain new information and improve your running training sessions (and more). If you are looking for clothing that feels comfortable to train in, be sure to visit our online sportswear shop.
