Most runners are aware of the importance of recovery, but it can be difficult to always focus on recovering properly. I’ve found that when I’m not training for a race, I don’t always focus on recovery as much as I should. Especially if I am still running pretty regularly. These top 5 important recovery tips for runners are simple but crucial. I am using this as a reminder to focus on my own recovery, and I hope you will do the same!
When it comes to recovery I try not to overthink it at this point. There are many additional things we can do to enhance recovery, and some runners may want to look into those if they are training very hard. For most of us, focusing on the basics is a really good place to start. By following these 5 recovery tips for runners you will be more likely to feel good on your runs and be able to continue with your training.
1. Focus on nutrition and hydration
While nutrition and hydration are important, I don’t think we need to stress over them. Listening to our bodies goes a long way. It’s just important that as we are running and working out that we make sure we are refueling properly. Some reminders are to eat as soon as you can after a workout, include a variety of foods/nutrients in your diet, and take fuel with you on longer runs.
As for hydration, I think the best way to stay hydrated is to carry a water bottle with you all day. This will keep you drinking all day long and not ending up dehydrated or particularly thirsty. Now that it’s getting warm out it’s also more important to focus on getting some electrolytes before, during, or after a run.
2. Get enough rest
This is one I’ve really struggled with lately! Sleep is so important to how we recover. Not just hours of sleep, but quality of sleep too. If you’re not sleeping well you may want to consider reducing your training a bit.
I think the best approach to getting enough sleep is to go to bed as early as you can. How many of us stay up watching TV or scrolling through Instagram? That time is better spent getting some sleep.
Also, are you getting enough “rest” in general? By this I mean, time to relax, time off from working out, and rest days each week. Take a look at your weekly routine and consider if you are pushing too hard day after day without giving yourself a break.
3. Foam roll and stretch/mobilize
I’m putting these all together because I think you need to find what works best for you. Some runners just stretch after their runs. Others include mobility work on non-running days or before a run. Sometimes weekly yoga does the trick.
I wrote some posts about the conflicting information around these topics:
The Great Stretching Debate
Is Stretching Worth Your Time? Things to Consider When Deciding If You Need to Stretch
Beyond Foam Rolling: Using Self-Myofascial Release Strategically to Prevent Injury
Again, find what works for you. I like to do a little bit of everything depending on how I feel.
4. Take care of yourself mentally
This has been a very stressful year for many of us. Are you checking in on your mental health regularly? If you are struggling, there are things you can do on your own or you can consider getting professional help. At work we partnered with Pure Edge to get training in mindfulness and they have a lot of free resources on their website.
5. Vary your workouts
Are you running the same exact pace day after day? This is an easy habit to fall into when you’re not training for anything. Even if you aren’t doing hard workouts, makes sure to take a few days a week to really slow down and recover. This could mean an easy run, a walk, or another cross-training activity.
As I have been writing this I have realized just how bad I’ve been doing in some areas of my recovery! I have several things to work on if I want to keep running higher (for me) mileage.
You may also like:
Prehab Over Rehab: 5 Ways to Prevent Injuries Before They Happen
3 Simple Ways To Improve Your Running
Are you consistent about your recovery?
What is your favorite way to recover?
Do you need to work on any of these areas?
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, Runs with Pugs, Running on Happy and Organic Runner Mom to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
Love this list, Lisa!
Your question: “are you running the same exact pace day after day?” was exactly my problem during this lockdown phase. I just ran every day at the same pace (which was too fast).
Now I have started to vary my runs, with more very slow HR runs and very few faster sessions.
Sometimes we have to learn the hard way. 😉
Glad you were able to change things up! It can be so easy to end up running the same pace day after day but its not always a good plan when those runs are a little too fast.
I’m not getting enough sleep – I sit up for long after I’ve put the kids to bed and I can’t even say I’m doing anything productive at all. I really need to start going to bed a lot earlier because I’m starting to feel the effects of lack of sleep!
I hear you! It can just be so nice to have that quiet time at night to unwind. I need to work on going to bed earlier too since I wake up so early!
It’s been a long time since I’ve trained for a long distance race and boy oh boy did I have a bad day yesterday! Clearly i hadn’t fueled enough after my back to back long runs and sleep was elusive. So last night we had pizza and I went to bed at 8. I feel so much better this morning. Lesson learned!
Glad you are feeling better! Sometimes it takes a tough day like that as a reminder to focus on recovery.
Some great tips here. I have just got back into running again so I have a lot to learn again 🙂 Thanks for hosting.
Hope that this info is helpful as you are getting back to running!
Sleep and relaxation are vital for me. Right now, I spend a lot of my day chasing around a very active baby, and that extra time on my feet/squatting up and down/etc adds to recovery needs from running.
It’s really so much harder to recover properly when you’re taking care of a little one all day! I spend so much more time on my feet these days. The only good thing is that I also spend alot of time on the floor so I get a little extra stretching in.
I can easily get dehydrated in the summer time so that is what I am working on this week. I am not the best at recovery even though I am always encouraging my friends to do it.
I also need to be better about practicing what i preach when it comes to recovery!
I agree with all of these. The single biggest one for me has been changing up my runs for different paces/distances. The one I need to work on the most? It’s not really recovery pe se, but keeping up with strength training is (at least for me) a requirement for running and it’s the thing that I’m most likely to slack on.
Yep, strength training is so important! And even though its not really recovery it can serve as an alternative workout to give your body a break from running. It also helps to keep all the important muscles engaged.
Hands down, sleep is my biggest struggle. Honestly, I do not feel tired/fatigued (most days), nor do I rely on caffeine to wake up and/or stay awake… but I know the 5-6 hours of sleep are probably not enough.
I have been getting 6 1/2-7 lately but I know I do better with more than that. I’m hoping to start getting at least 7 hours again, but i know it won’t always happen.
Great tips, Lisa! Getting enough rest — it can be hard! No kids, but sleep is often interrupted by the dogs (hello, Bandit, do you really need to walk over me to get out from under the covers — every night?).
I also think it’s so easy to fall into a rut with pace, too. Always good to shake it up sometimes!
Haha it sounds like your dog may be more of a sleep interruption that a child! (I’m lucky my son sleeps through the night, but he likes to get up really early!)
I am absolutely not consistent with my recovery, although recently, I’ve had to pay so much more attention to the cues my body (and leg) is sending me. I don’t want to get reinjured, so I try to be in tune with all that.
It’s so important to be extra careful when coming back from an injury!
I need to be better about nutrition and hydration. Also, I was really good about foam rolling a few months ago but have been slacking lately.
I definitely go through phases with foam rolling. I’ve been doing it a few times a week lately, which seems to be working pretty well.
Recovery is so important and runners can be so bad about it! It’s like we’re afraid we’ll lose all of our gains if we stop for one moment!
Haha yes! I’ve always been pretty good about taking 1 rest day a week, but I really struggle with taking more than that for some reason.
I am guilty about not thinking about recovery enough.
Walking helps me the most. It’s easy to just rest after a hard workout or run b ut I feel better if I keep moving.
Eating is another. It’s easy to skip and say we’re not hungry especially in the warm weather. But it’s important to re-fuel after a long run or race.
Yes, so true! Ive been trying to be better about eating something after my runs, even if I’m not really hungry.
Thanks for these reminders. It seems like there is always one aspect of recovery that I am slacking on … LOL and I am guilty of running the exact same paces (need to change that).