11 Running Recovery Tools to Enhance Your Post-Run Routine

Recovery tools can be extremely beneficial for runners, regardless of their level of experience. there are a lot of options for training enhancers on the market, and it can be difficult to pick the right one

The amount of time needed to recover from a run varies depending on how far and fast you ran, how fit you are, and how often you run. No matter how slow or infrequent your runs are, your body can still benefit from some form of post-run recovery.

What Happens During The Recovery Period?

Although fitness growth occurs during running, progress is made during the recovery period.

During this time, your body is working to repair muscle fibers, build new blood vessels to damaged areas, and restore balance. If you do not recover properly, you will not see any of the benefits from the training you do.

The Reasons Recovery Is Important

Recovery is the term used to describe the actions you take to help your body refuel and repair itself.

Your Muscles Need Rest

You tear your muscle fibers every time you run, and they need time to heal.

The micro-injuries mentioned are not an issue, but rather they are a sign of strength and fitness. The body adapts to training by becoming stronger and more conditioned over time.

The problem is that this rebuilding response only happens when you’re not working.

If you reduce the amount of time you spend recovering from workouts, the small tears in your muscles will continue to occur, and can lead to more serious injuries.

If you allow that to happen, it will nullify all the effort you’ve expended.

How long your muscles need to recover depends on a lot of things, including your fitness level, how intense your workout was, and how you as an individual handle things.

If you do not take a full day of rest each week, your body will be in danger.

Avoid Overtraining

The danger of overtraining cannot be overstated.

The increased intensity and volume of training actually causes a drastic drop in performance.

If you want to avoid overtraining, you should take a planned day off each week to let your body recover.

Make sure to be careful and listen to your body.

If you are feeling so sore that you dread sitting down, you need to reduce your activity level.

Take as much rest as you feel you need.

If you doubt the message your body is sending, you will be injured and discouraged.

Prevents Overuse Injury

Over time, running takes a toll on your muscles, joints, ligaments, and soft tissues, and if you don’t take care of yourself, something is bound to break eventually.

If you do not allow your body to recover properly between running sessions, you will begin to experience overuse injuries, such as stress fractures and Achilles Tendonitis.

You don’t want that.

It is important to have rest periods in order to avoid injuries from overexertion.

Your worst enemy while running are injuries, which can sideline you for weeks or even months.

What is the best recovery tool for runners?

But there are basic tools that every runner needs to add to his or her recovery arsenal It can be difficult to determine the best possible running recovery tool as our recovery needs are constantly changing based on our training and goals. However, there are some basic tools that every runner should have in their recovery arsenal. Fortunately, many of the best and most effective recovery tools are actually free.

Sleep, fueling your body, and stretching are some of the best post-run recovery tools.

Free Running Recovery Tools

You can’t go wrong with something that’s free, especially if it works well. You don’t have to spend any money at all to get some of the cheapest running recovery tools. Additionally, they can be added to our regular running and training programs without much difficulty.

1. Sleep

One of the most effective tools for runners to recover is sleep. Sleeping for 7-9 hours every night is a great way to make sure you’re staying healthy as you train. Many professional athletes prioritize sleeping for 10 or more hours every night during their peak training weeks.

As we sleep, our muscle fibers create new connections, which rebuild and strengthen them. While our minds are refreshed, our bodies are working hard to improve. Sleep is important for making progress in any goal.

2. Carb + Protein Fuel

It is important to refuel correctly after working out in order to recover properly. Almost every runner eats something to refuel themselves with carbohydrates and protein after a difficult workout in order to improve their performance.

The ideal carb to protein ratio is either 3 to 1 or 4 to 1. Choose a food with a lot of carbohydrates, like bread, pasta, crackers, or fruit, and eat it with a little bit of protein. A smoothie made with fruit and protein powder, toast with peanut butter, or crackers and cheese are all great options.

3. Stretching

Although stretching is commonly used as a recovery tool for runners, it is not the only tool available. Stretching is an effective way to help prevent injuries that can occur from muscle tightening.

Stretching regularly, even if it’s just simple stretches like standing calf stretches, seated hamstring stretches, and arm stretches, can help keep your muscles fresh during training. The key is to be consistent with your stretching.

4. Ice Baths

Many runners say that taking an ice bath after a hard workout or long run is beneficial. Ice baths are a new method of icing an injury. Sitting in a tub of cold water, ice, or a chilly river can help you to recover more quickly.

5. Mobility Work

Oftentimes proactivity is the best way to prevent injuries. Performing mobility work on a regular basis is an effective way to stay proactive and avoid injury. This means doing a few exercises to warm up your muscles before each run, or doing some exercises to help you regain your balance after each run.

Engaging in targeted exercises on a regular basis will help to prevent muscles from becoming inactive, as well as strengthening muscles that are often overlooked.

Affordable Post-Run Recovery Tools

Consistently using a combination of these free-running recovery tools as part of your training routine is likely to help you stay healthy and perform well. If you are training for a specific goal or long distance race, you may need to buy some additional recovery tools to improve your running.

There are a few different ways that you can help yourself recover after a run. Here are a few suggestions. Most of these tools are very affordable, usually costing around $20-$30.

6. Electrolyte Drinks

An affordable and common recovery tool for runners is a simple electrolyte drink. These drinks are designed to help you replace electrolytes that you lose through sweating during a difficult run. They can also help with muscle recovery.

Drinks that contain electrolytes can come in the form of something as simple as Gatorade, or in the form of tabs or powders which need to be mixed with water.

7. Lacrosse Ball

You can use it to roll out the kinks in your muscles, targeting specific problem areas. A lacrosse ball (or golf ball or any other small, sturdy ball you have at home) is a highly accessible recovery tool that you can use to roll out the kinks in your muscles, targeting specific problem areas. If you have a tight spot or painful muscle during training, lacrosse balls are particularly beneficial.

You can reduce knots by rolling a ball under your calf, glutes, hip, thigh, or foot. This will promote blood flow to the area and encourage the muscle to release.

8. Epsom Salts

A lot of runners take Epsom salt baths after intense workouts or long runs to help with swelling, inflammation, and soreness. You can easily buy Epsom salts in large quantities so you always have some on hand to help with your post-run recovery.

Advanced Recovery Tools for Runners

If you want to improve your performance in a race, it may be worth it to spend money on better recovery tools. If you’re dedicated, these tools are definitely worth their price and can greatly improve the recovery process.

9. R8 Roll Recovery

The Roll Recovery R8 is a new, popular tool. The tool has two rollers on either side of the muscle. The rollers can be tightened so they are close together.

After attaching the handle to the rollers, you can use it to massage the muscle by moving the rollers up and down, tightening them as needed to get a deep massage. This tool can be painful, but is incredibly effective at getting deep into the muscle to access those trigger points.

10. TENS Muscle Stimulator

A TENS machine sends electrical signals through the skin to the nerves in order to stimulate the muscles. Basically, the electrical impulses thrown off by the TENS machine can help to reduce pain signals, which can then help the muscle to relax.

11. NormaTec Recovery Boots

If you’re looking for a form of recovery that doesn’t require much effort and can be done while relaxing on the couch, these recovery boots may be the answer. The NormaTec Recovery Boots are just that – boots. The muscles are activated and compressed by the air compression and pulses while you wear the device, which improves blood flow to the area.

How to Bounce Back From Your Runs

1. Cool-down properly

The cool-down is an important transition from running to stretching and other post-run activities.

What you do during the cool-down window can significantly speed up or put a halt to your recovery rate.

Why skipping the cool-down is bad

Stopping your run too quickly can cause problems with your blood flow and make you feel lightheaded and confused.

Although it may take some time, cooling down properly after a workout can help your body transition blood from the muscles that were working to the rest of your body.

Additionally, if you stop suddenly, you are also at risk for injuries and other issues.

Before you go back to your normal life after running, make sure to cool down properly.

Here is how to cool down after a run

Slowly decrease your running pace until you are joggin slowly for at least 5 minutes.

Slowing down and reflecting on your run can help you calm your heart rate and mind.

Begin by walking slowly for a few minutes while taking deep breaths and focusing on your body from head to toe. Make sure that everything feels normal and back to normal.

Have a drink of water and then do your post-run routine.

If you are looking for ideas on what to do next, continue reading.

This means light walking or slow jogging. After completing a run, do five minutes of active recovery which includes light walking or slow jogging.

After doing dynamic exercises for five minutes, stretch your legs.

2. Hydration

When you run, you will sweat, especially if you are doing it the right way.

sweating is the main way that your body regulates its temperature, but it also causes you to lose fluids and electrolytes, which need to be replaced eventually if you want to recover completely.

As a runner, you need to develop a post-run hydration protocol that replaces the liquids and electrolytes you lose during your runs.

The Human body is 70 percent water.

It’s well known that your body needs water to function.

3. Rest (Active Recovery)

This is where the rubber meets the road when it comes to proper running recovery.

Why it matters

The rest period allows the body to recover and repair naturally.

In order to recover quickly, it is important to give your body the time it needs to rest.

Keep it moving

Although resting properly involves lying in bed and doing nothing for a significant amount of time, it is not limited to this activity.

The most beneficial type of rest is “active recovery,” which is defined as lightly exercising without putting too much strain on the body.

Active recovery, or exercise done at a low intensity immediately following a workout, has been found to have a number of benefits. These benefits include reducing muscle pain and soreness, as well as stimulating blood flow to the muscles and helping to flush out lingering toxins and lactic acid.

Cross-training as active recovery

This includes any other sport that uses different muscles and joints.

There are many different ways to do active recovery, but some of the most popular methods are recovery runs (light jog), easy biking, swimming, and Yoga.

How Much Rest

If you don’t want to do any active recovery, then rest.

If you have had a tough workout, it is best to take a day or two off from running and do something that is not physically demanding.

How much recovery runners needs?

How much recovery time a runner needs will depend on how fit they are, how intense and how often they run, and their own personal experience.

For example, someone who is just starting to run may need more recovery time after relatively easy runs than an experienced marathoner who runs 60+ miles per week.

So how can you ensure proper recovery?

You will find the answers to all your questions if you keep reading.