As runners we already know that recovery is an important (but sometimes overlooked) part of training. Recovery after a long run may be one of the most important aspects of training and building mileage safely. The long run wears us down and we are usually spending quite a bit of time on our feet. So let’s talk about how to recover after a long run.
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How to Recover After a Long Run
Cool down
After you stop your Garmin, take a few minutes to walk, catch your breath, and cool down. I try to finish my run a few minutes away from home so that I can walk the rest of the way before going inside.
Hydrate After a Long Run
If you brought water with you, finish up the bottle. Otherwise head inside and get yourself a cold drink. Remember to use electrolytes to help replenish what you lost during your run. If you drive somewhere to do your long run, consider packing a cooler with some cold drinks to leave in your car.
Stretch
While you drink your water/electrolytes, take a few minutes to stretch or do some mobility exercises. Try this 6 minute standing stretch routine if you’re short on time. If you are not into stretching, just make a point to move your body throughout the day so you don’t stiffen up too much.
Refuel to Recover After a Long Run
Try to eat something within 30-60 minutes of finishing your long run. If you have a hard time eating food after a long run you could try making a smoothie instead. I like to have a smoothie made ahead of time so it’s ready to go when I get back from my run. Then try to have a full meal a little bit later. Check out this post about how to Prep Your Post-Run Recovery Food for some ideas!
Get comfortable
Now that you are hydrated and have eaten something, take a shower and change into something comfortable. Consider wearing compression socks to help your lower legs recover from your run. I like to wear sweats or leggings after a long run so that I feel more relaxed in general. My favorite comfy pants lately are the Luxe Joggers from Brooks! I am also more likely to foam roll (see below) if I am dressed comfortably. Even if I have plans later in the day I like to spend a few hours wearing something comfortable before changing into regular clothes.
Reflect on your run
Now it’s a good time to upload your run and check out your data. If you took any pictures share them to social media! Don’t forget to also congratulate other runners on their long runs.
Foam Roll to Recover After a Long Run
At some point during the day take a few minutes to foam roll or do some form of self-myofascial release. If you are really exhausted you may not want to get down on the floor with a roller. You could also use another product like the Stick, R8 Recovery Roller, or massage gun to release your tight muscles. It may be uncomfortable but it will be worth it to not be as sore the next day!
Rest to Recover After a Long Run
Make sure to get some rest whenever you can. Try to go to bed early and get a good night’s sleep. Avoid spending a lot of time on your feet throughout the rest of the day.
Shake out your legs
The day after your long run is a good time to shake out your legs. Some runners like to do a recovery run, others like to take a rest day. Even if you don’t run try to move around a bit to get the blood flowing. A short walk is a good way to loosen things up the next day, or even later in the day after your long run.
Celebrate!
Enjoy an adult beverage (if you like that sort of thing) and treat yourself to a delicious meal and/or dessert. Try to not think about running for a bit and just enjoy the feeling of knowing that your long run for the week is done!
Continue to…
Eat well, hydrate, rest, and move your body. All of these things will pay off if you do them regularly after your runs!
You may also like:
How Can You Maintain Motivation for the Long Run?
A Long Run Workout Makes the Run Fly By
Injury Recovery and Nutrition
How do you recover after a long run?
Do you like doing recovery runs the next day?
What’s your favorite post-run snack/meal?
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
Ah, the foam roller!
I think the lack of foam rolling after a long and tiring 35k led to my problem with my quad. It’s so important to do that myofascial release! I guess I had to learn the hard way.
Thanks for the reminder, Lisa!
I’m so sorry that your injury happened, but hopefully you will come back stronger and keep up with your rolling!
Beautiful summary Lisa and a great reminder of what we are supposed to. I love smoothies after my long runs although I don’t hydrate nearly as much as I should and usually end up with a headache later on in the day. So that is such a critical reminder.
I’ve had the same thing happen! It’s forced me to be more aware of hydrating well during and after my runs.
Great tips–I have to admit I haven’t been very good about recovery. Except for the smoothie and adult beverage (not in the morning, of course!).
Haha, no judgement if that does happen from time to time!
Taking a 10-15 post run walk to cool down always helps me with recovery. In the winter time, (when I do more long runs) I really enjoy an epsom salt bath. I could be way better at recovery!
I used to always take epsom salt baths after long runs! They were great. I should really start doing that again.
I like to wear comfy clothes after a long run. Sometimes I’ll take a nap too. But I do find if I move around in the afternoon it keeps me from stiffening up.
Totally agree!
With having an almost-toddler, I’m not very good about my recovery post-run. Oddly, though, I feel like I’m recovering well – maybe because I move a bit more after my run?
I feel the same way. I definitely put less effort into my recovery now but I do move more each day. I do miss being able to nap or just relax when I’m really tired after a long run!
I do tick most of those boxes. The dogs are good for rest days. We’re pretty much always out there walking them, and that is veeeery easy. Yesterday was the rare missed day. 🙂
I also do like to schedule out takeout (or eating out, when we did) on long run day.
Oh yes take out is a great idea! As long as Im not cooking after my long run I’m happy.
I’m with you on the the re-fueling, celebrating. It has also helped me to do a shake-out walk or hike.
I am less sore the next day. I also rest the next day… usually no running just walking.
I used to always rest after my long run. Now I run both days on the weekends because I have more time. It’s worked out pretty well.
The key for me is walking for a bit right after the run. I always end my runs about a quarter to a half mile from home. I always walk for a bit later in the day and I feel that helps as well. I try to roll and stretch as soon as I get home so that I don’t put that off. And then the best part, shower and get off my feet for a bit! I wonder sometimes if I’m really a runner or if I’m just really into the recovery part!
Haha well the recovery can be kind of nice if you do it right- which it sounds like you are!
Awesome tips. I am good about refueling and showering. The rest… eh. Of course, it’s been a while since I’ve had a great long run, so I have to work my way back to chilling out after a harder workout.
I’m sure you will get there as your runs keep getting longer!
I’m more comfortable moving, so there’s usually a walk later that day or a bike ride, and there’s always something the next morning (ofttimes a short recovery run, easy bike ride or long walk). I have zero desire to eat anything immediately after a long run, so I try to at least get some calories in me via soda or chocolate milk (as well as Nuun).
It can be hard for alot of people to eat after a long run. I am much more likely to eat if I have something prepared. Chocolate milk is a good option!
I am pretty good about stretching and refueling. I definitely could foam roll more 😉
It can be tough to get down on a foam roller when you’re already tired from a run!
This is a great reminder that recovery is important! I love how you break up the steps in this post – they are all crucial elements.
My Garmin now also has a “Training Readiness” feature, which reminds me to take it easy when I haven’t recovered enough. Today I should be doing a fast 5k, but my TR is at 13 and “poor”, so I think I’ll skip it!
We always walk after our group runs which really helps to jumpstart recovery. Then it’s right to my recovery drink. Stretching has become a big part of my routine and look forward to it now