When it comes to running, mileage is only half the story. Fuelling every professional runner, from sprinting to endurance, is lots of prep, good fuel and recovery. Now, you might not have your sights set on a running career, but whether you’re planning on racing or not, recovery is important for runners. It keeps you going for longer with fewer injuries.  

Here’s everything you need to know about running recovery.  

What do we mean when we talk about recovery? 

Recovery can mean a lot of things but we’re specifically talking about what you can do to keep up your performance while also looking after your body. It’s things like how to get the right nutrition after a run to repair your muscles, why stretching is so important and also why rest days matter. 

How stretching helps in running recovery 

Let’s start with stretching. It’s one of the first things you want to do after you’ve finished your run. Whether you choose static stretching or dynamic stretching, you’re still getting the benefits of improving blood flow in your body. That helps you flush out metabolic waste, like lactic acid, which can reduce the soreness you feel in your legs. It also stops your muscles becoming too tight which means you’re more likely to avoid injury when you run.  

The best time to stretch is just after your run as your muscles are warm which can help you get into a deeper expression. That will improve your flexibility. And just 10 - 15 minutes will do.  

You can try exercises like:  

• Downward facing dog 

• Figure 4 or Pigeon Pose  

• Quad stretch 

• Standing calf stretch against a wall  

Best foods for post-run recovery 

Once you’ve stretched, it’s time to refuel.  

You’ll find that what you eat has a big impact on how you feel the following day. Carbs are important to replenish those energy stores and protein will help your muscles to repair. So why not combine them? Try meals like:  

• Eggs on toast 

• A banana with peanut butter   

• Protein shake   

• A lean meat burger or veggie alternative in a bun    

It tends to be better to opt for real food rather than supplements to recover after your run because they contain a lot of additional nutrients to help you feel your best, like magnesium, potassium and vitamin C to replenish minerals lost in sweat and to keep your bones healthy and strong.  

For more on nutrition, check out our blog on the best foods for runners. 

And if you need more help on a tailored nutrition plan, why not work with a Nutrition Coach.

Why rest days matter for runners  

What about the days that you don’t run? Rest days are just as important as your mileage. They help you get out onto the tarmac or treadmill without feeling so tired or resulting in too many injuries.  

Active recovery is great for you as a runner because it can:  

• Reduce DOMS and muscle stiffness 

• Clear metabolic waste like lactic acid 

• Maintain your mobility 

• Get nutrients and oxygen to your muscles  

Rest days can either look like a short 20 minute recovery run or some cross-training, like cycling and swimming. Heat therapy, like the steam room and sauna, has also shown to be positive to reduce muscle tension and increase circulation. Similarly, massage guns and compression boots like the ones you’ll find in our Recovery Zones at selected clubs will also help.  

The key to keeping up and even improving your running is to prioritise recovery alongside mileage. Give it a go and see how you feel.