My post-run recovery routine
How I recover from a run changes depending on what the run was and where in the week it appear. While it would be nice to do a full stretching routine and get some post-run nutrition on board, we don’t always have the luxury of time.
If you’re squeezing a run into your lunchbreak or getting it in before heading out to do the school run, sometimes post-run recovery gets neglected. The other Tuesday night I rushed home from a club run just in time to put my son to bed. He told me I smelt ‘bad’ and ‘should probably have a wash’. Thanks dude.
While recovery is important after running, it can sometimes feel as though it’s another thing on your to-do list and something else that you’re not quite getting right. Don’t beat yourself up about this – we’re not elite athletes, we’re just doing our best. I thought it might help to see what ‘doing my best’ looks like.
Sweatshirt and sandals courtesy of adidas.
Recovering after a long run
Some runs require a more diligent recovery routine than other. After a long run I make sure I have a recovery shake – I blend milk, banana, peanut bitter and protein powder. I know I’m getting a good mix of carbs and protein in to kick-start that recovery. If you know you’re going to be short on time after a long run, try to plan ahead and make sure you have something in the fridge you can grab and eat/drink quickly.
Long runs usually happen on the weekend when I have other plans with my family, but I try to stay hydrated throughout the rest of the day especially during the summer months and will have an electrolyte drink too. Shoe choice is key and I’ll opt for something super comfy to wear. Recently I’ve been wearing these adidas Terrex Hydroterra Light Sandals.
Recovery after a hard run
If I’ve done a hard session like intervals, hills or a tempo run this usually happens early morning or evenings midweek. So, again, I’m not blessed with loads of time. I do, however make sure I cool down with 5 mins of easy running or jogging at the end of the session and stretch the key areas: quads, hamstrings, calf.
I don’t tend to add any additional nutrition as I’ll either be having my breakfast or dinner soon after. So I just have an electrolyte drink and jump in the shower.
I have a massage gun that I find really useful for loosening up tight muscles while I’m watching TV. And when I can, I try to book a sports massage to work on my calves and shoulders which are real tight spots for me.
Sleep and rest
We all know the most important tools for recovery are sleep and rest. But we’re not always great at using them. If you have small children, sleep might feel like a luxury you don’t have access to. If you’re in training for a big race goal, talk to your partner and discuss how you can prioritise sleep on the days you need it most. Maybe the night before or after your long run, they can do all the getting up and you’ll do it another night when sleep is less of a priority to you. It’s only going to be for a few weeks during your big training weeks.
Rest days are important for recovering and getting stronger, so don’t be afraid to take extra ones if you feel your body needs it. If you’re working with a coach speak to them about scheduling an extra rest day or a cut-back week in your training.
All kit featured was gifted by adidas: Terrex Hydroterra Light Sandals and Adicolor Essentials Fleece Sweatshirt I’ll be testing out more of adidas women’s trainers later this year.
