Tips for a post-run routine

4 benefits of a post-run routine

1. Reduce Muscle Soreness and Stiffness: Reduce muscle tightness so it less painful and easier to move the next day.

2. Speed Up Recovery: Repair muscle fibers and replenish energy stores to recover faster.

3. Prevent Injury: Avoid common running injuries, such as muscle strains, IT band syndrome, and shin splints.

4. Boost Run Performance: Improve endurance, strength, and resilience to perform better during future races.

5 tips for your post-run routine

1. Cooldown: Gradually lower your heart rate by slowing down to a light jog or brisk walk for 5–10 minutes after a run. Stopping suddenly can cause blood to pool in your legs, leading to dizziness or fainting.

2. Help Muscles Recover: Stretching reduces soreness, and prevents injuries. Other good ways to help your muscles recover include foam rolling and Theraguns, which break up knots in muscles to enhance blood flow and speed up recovery. Focus on areas prone to tightness, such as the calves, hamstrings, quads, and IT bands.

3. Refuel and Rehydrate: Muscles need carbohydrates to replenish glycogen stores and protein to repair tissue after a run. Even mild dehydration can impact recovery and the next workout. Eat within 30 minutes of finishing a run with food rich in carbs and protein. Drinking water is key, but after long and intense runs, consider a drink with electrolytes (e.g., coconut water, sports drinks) to replace lost sodium and potassium. Drink 16-24 oz of water for every pound of sweat lost during the run.

4. Rest: Sleep is when your body does its repair work to heal muscles and restore energy. Aim for 7+ hours of quality sleep per night, especially after a hard workout.

5. Consider Ice Baths: Ice baths can help reduce inflammation and promote circulation. For localized soreness, apply an ice pack for 15–20 minutes.

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