How to Speed Up Recovery Between Runs

Despite feeling a burst of adrenaline after a run, your positive mood could quickly disappear when you are struggling with aching muscles and fatigue. What’s more, you might need to wait a day or two to recover from the intense exercise, which isn’t ideal if you’re training toward a marathon.

If you want to put on your running shoes sooner rather than later, find out how to speed up recovery between runs in this guide.

Wear compression socks during a run

Prevention is always better than a cure. Avoid aching, swollen feet after a run by wearing compression ankle socks, as it will increase circulation in the body during running and it will take some of the pressure off your muscles.

It works by helping blood to circulate, the same as a lymphatic massage cairns, at a faster rate to the heart, which will allow the organ to quickly distribute oxygen to your muscles when running. It is, therefore, a must-have item for new and experienced runners.

Stretch your body

Never skip stretching after a run, as it will help you to cool down and can prevent stiffness the next day. It works by promoting blood flow and increasing your range of motion. It’s also believed that stretching your body while it is warm will target your hardest-working muscles, such as your glutes, calves, quads, hamstrings, and hip flexors.

The correct post-run nutrition

It is essential to restore lost fluid and energy stores after exercise, which can help your body to recover from an intense session while boosting your immune system.

The correct post-run diet should, therefore, feature:

• Carbohydrates – restores glycogen
• Protein – supports muscle recovery
• Water – replaces lost fluid and increases fluid balance

If you provide yourself with the nutrients you need after a workout, it could boost your recovery and lead to you lacing up your running shoes the next day.

Rest and elevate your feet

In addition to wearing compression ankle socks, you also should rest and elevate your feet after a run. Multiple studies have found that elevating the lower half of your legs can support lymphatic drainage and reduce swelling. Plus, it will stretch your hamstrings to ensure they’re ready for the next running session.

A good night’s sleep

Never underestimate the power of a good night’s sleep when it comes to recovery. Enjoying at least eight hours of shuteye will allow your muscles to rest and recover from intense physical activity. Fall asleep easier each night by creating a dark, cool, and quiet bedroom, and turn off all electronics at least one hour before bed. You also should avoid drinking caffeine after 2pm, which could help you to quickly drift off.

Enjoy a massage after a run

According to a recent study in the Journal of Strength and Conditioning Research, a 15-minute post-exercise massage can prevent muscle soreness and improve muscle strength. While a professional massage might not always be viable, you could support your recovery by massaging your muscles with a foam roller or a tennis ball.