Run recovery is nothing to skip or ignore. Through a lot of trial and error – and I mean a lot – I learnt to treat my body with respect after a run. Not just long runs, but even the short ones. I can always feel a difference when I have to skip or rush through my post-run recovery ritual. As a runner that finds herself injured more often than not, there should be zero excuses for me, and yet sometimes I stumble.

Just a quick 3-5k run

OK seriously? A quick and short run, and I still have to take my recovery seriously? You betcha. Even more so, especially where speed is concerned.

And really, if you’re just starting out running, and 5k seems like a lot, this is the best time to build your recovery habit. You’re putting your body through stress, and your body will always need a little love. Don’t lose the habit as you become more experienced in running!

Running an easy 5k is one of my favourite things. Running a 5k for time, is the worst. When you do a 5k for time, you’re pushing your body to extremes. I have gotten myself down to a 27:21 5k and I feel like I want to collapse on the ground as soon as I’m done.

Short Run Recovery Tips

• Walk for at least half a KM, but preferably a full KM.
• Quad stretch – I hold each side for approx. 30-60 seconds, twice around.
• Calf stretch – Hold each side for 30 seconds, twice around.
• Calf Raises – Hold for about 3 seconds, and repeat 15 times. You can do single or double leg.
• Drink 16 ounce glass of water with electrolytes. Nuun is my go to pre, during and post run.
• Eat. Usually all my runs are done before a meal. When they don’t, i’ll eat a banana or an r/x bar.
• Roll. Invest in a roller and embrace the pain. For my hips and when my calves are insanely tight, I use a lacrosse ball. Quads, hamstrings, calves, lower back and IT band. I roll each muscle group for about a minute.

Long Run Recovery Tips

Similar to the above, but I add in the following:

• Ice bath. I submerge my legs in the coldest water I can handle for 7 minutes.
• Legs up the wall – it’s a yoga style pose, that stretches your hamstrings, helps with drainage, and restores tired feet and legs. When i’m in a rush, I give it 10 minutes, but I prefer to give it a full 20 minutes.
• Hot bath with epsom salts and extra strength pain release from Sage Wellness. I stay in the bath for about 30 minutes, and usually drink about 64 ounces of water, and maybe sometimes some wine. Wine has antioxidants, right?
• If i’ve run a half or full marathon (21.1k / 42.2k), then I do another round of stretching and rolling after the bath.
• If I have run a full marathon (42.2k / 26.2m), I make sure to do another round of rolling in the evening. Ah, the things I learnt after my disastrous first marathon 😉

Bonus

If I have just done a half or full marathon race, I make sure to have an RMT (registered massage therapy) session scheduled. Typically 3-5 days after the race. Depending on the training schedule I had, i’ll also have a post race physiotherapy session scheduled.

What are your must do’s when you’re finished a run? Bonus love to the person that says donuts are must in their post run recovery!