Serious About Results? 5 Proven Recovery Strategies!

You’ve finished a good run, feeling accomplished, but the soreness and heavy legs the next day make it tough to stay consistent. Recovery is just as important as training, helping you feel fresher for your next run and reducing the chances of niggles building up.

Here are five practical, evidence-backed strategies to support your recovery after running.

 

1️⃣ Hydrate and Refuel

Running depletes your fluid and energy stores. Rehydrating with water and electrolytes can help replace what you’ve lost, while eating a meal or snack containing carbohydrates and protein within a couple of hours after your run can support muscle repair and replenish energy.

Some runners find a banana and a protein shake or a simple balanced meal does the trick.

 

2️⃣ Prioritise Sleep

Sleep is when your body does most of its repair work. Aim for consistent, good-quality sleep where possible, especially after longer or harder runs. This can help you feel fresher, support your immune system, and maintain energy levels for your next session.

 

3️⃣ Gentle Movement and Mobility

While it’s tempting to collapse on the sofa, gentle movement the day after a run can help you feel less stiff. Consider an easy walk, some light mobility work, or a relaxed yoga session. These can support blood flow, keep you moving, and reduce feelings of tightness.

 

4️⃣ Use Recovery Tools

Many runners find using tools and self-care practices helpful, including:

• Foam rollers and massage balls
• Warm OR ice baths
• Gentle stretching
• Compression wear

Some also incorporate topical balms as part of their post-run routine, using them as part of their self-care practices to massage into tired legs after a run, or even as a bedtime ritual. Always check product labels, patch test if needed, and use in line with guidance provided by the manufacturer.

 

5️⃣ Plan Your Training Sensibly

One of the best ways to recover well is to avoid overdoing it. A gradual approach to increasing mileage and intensity, allowing for rest days, and listening to your body can help you stay consistent without feeling constantly fatigued.

 

Final Thoughts…

Recovering well after your runs helps you stay consistent, reduces discomfort, keeps running enjoyable AND in turn, gives you the best chance of maximising your performance. Try these five strategies to come up with a reliable routine that works best for you, and remember that recovery is a key part of progressing with your goals.

If you’re looking for ways to enhance your post-run routine, explore what recovery tools and practices fit best into your lifestyle.

 

Apply discount code RUNWITHBUDS at checkout for 15% off your first purchase.

Image credit and a huge thanks to accomplished trail runner, our friend, and new BUDS BALM ambassador: Mike Radice @run_forest_run_repeat