RunSociety – Asia's Leading Online Running MagazineRunSociety – Asia's Leading Online Running Magazine
  • Home
  • Tools
    • BMI Calculator
    • Pace Calculator
    • Daily Calorie Calculator
    • Kilometers to Miles Distance Converter
    • How to Calculate Heart Rate with Heart Rate Calculator
    • How to Use The Best Ideal Weight Calculator
  • Online Races
  • Crossline Shop
  • Virtual Race as a Service
  • Cool Deals
  • About RunSociety
  • Advertise
  • Contact RunSociety
Categories
  • Community
  • Food & Nutrition
  • Gears
  • Health & Injuries
  • Highlight
  • Inspiration
  • Interviews
  • News
  • Opinions
  • Races
  • Reviews
  • Training
Facebook Twitter Instagram YouTube
  • Races
  • News
  • Highlight
  • Reviews
  • Gears
  • Interviews
  • Food & Nutrition
  • Training
  • Inspiration
  • Health & Injuries
Facebook Twitter Instagram YouTube
RunSociety – Asia's Leading Online Running MagazineRunSociety – Asia's Leading Online Running Magazine
  • Home
    • About RunSociety
    • Advertise
    • Contact RunSociety
  • Tools
    • BMI Calculator
    • Running Pace Calculator
    • Daily Calorie Calculator
    • Kilometers to Miles Distance Converter
    • Heart Rate Calculator
    • Best Ideal Weight Calculator
  • Online Races
  • Virtual Race as a Service
  • Super Sale!
  • Shop
RunSociety – Asia's Leading Online Running MagazineRunSociety – Asia's Leading Online Running Magazine
Home»Training»How To Recover Faster After A Running Race in 2023
Training

How To Recover Faster After A Running Race in 2023

Recovery from a running race can be tough, but with these tips and tricks you'll be back on your feet in no time!
Dr Vicky LaurenBy Dr Vicky LaurenDecember 26, 2022Updated:December 27, 20225 Mins Read
Facebook WhatsApp Twitter Email LinkedIn Pinterest
8 Tips To Recover Faster
Share
Facebook WhatsApp Twitter Email LinkedIn Pinterest

Running is simple. All a runner really needs is a pair of shoes and a long stretch of ground to cover. Before and after the run, though, most people rely on nothing but common sense and standard advice to recover from the beating they put their bodies through.

Stretch. Warm up. Refuel. Rest. While there’s wisdom in those words, a runner needs more than common sense to see great improvement.

Many runners want to recover faster after a marathon, but not many know how to recover faster from running.

Here are eight tips that most runners don’t practice to recover from a run. Go through the running recovery tips and apply them after your next running race.

1. Recovery is an Active Part of Exercise

Just as a runner pushes his or her limits during a run; they must put maximum effort into recovery in order to see maximum results while running.

There’s more to it than just sitting on the couch and waiting for the next run. Even something as simple as taking the dog for a walk will aid recovery.

2. Static Stretching is Bad…Before the Run

Think of muscles as rubber bands. They shouldn’t be too tight or too loose. Use pre-run static stretching only on the hip muscles or to bring abnormally tight muscles back to normal.

Use dynamic stretches to get your body ready for a run.

3. Recovery Starts During the Run

A cool-down period should always be worked into the run in order to maximum the body’s recovery rate afterwards.

A body that goes from a high rate of work to a steady state in a short period of time won’t absorb nutrients as well.

4. Refuel With Purpose

A runner should pay attention to his or her own body and diet and adjust their post-run nutrition accordingly.

For example, if one eats more carbs than usual before the run, they might not need as many afterwards. Everybody is unique. Learning the basics of a running diet and then altering it to fit one’s personal needs is best.

5. Static Stretching is Good…After the Run

Static stretching may decrease performance before exercise but it can aid recovery by returning muscles to their natural state, allowing them to better absorb important nutrients and develop hardier muscle.

The effects will be greatest if one waits a few hours after the run to stretch.

6. Hit the Sack

The best and most efficient physical and mental recovery takes place while a person is asleep.

Lack of sleep will stall even the most dedicated runner’s progress.

7. Anti-Inflammatories are Bad

Many runners are tempted to take anti-inflammatories to counteract the effects of long runs but doing so consistently will hamper the body’s ability to recover on its own.

The best recovery is a natural one.

8. Rest Doesn’t Stall Improvement

Recovery is improvement. You can grow during recovery days by doing different kinds of running or exercise.

Some people can’t stomach the notion of taking a day off, but truly dedicated runners will take the time to develop a plan that helps them recover while they’re waiting for the next run. Simply put, recovery keeps the runs themselves pure.

Do you have a running recovery tip after completing a physical race or an online marathon? Share with us in the comments.

More Recovery Tips After Running

How do you recover faster after a race?

Hydration is imperative for post-run recuperation, as fluids help to re-fuel the body and reduce soreness. Combining proteins and carbohydrates after a run also promotes recovery, while avoiding toxins food can help circumvent fatigue. Finally, slowly decreasing your running pace and opting for lighter forms of exercise can aid in recovery. Additionally, regular stretching is an effective way to reduce muscle pain or discomfort.

Should I do a recovery run after a race?

After intense physical effort, it’s important to give the body a chance to recover. This is known as a recovery run, and can be used following a variety of different high intensity workouts. Doing so allows the body to recover quickly while improving fitness levels over time.

How to recover from running everyday?

It’s important to take time to recover from running everyday.

  1. Rehydrate and replenish electrolytes with a high-carb meal – this helps restore the levels of glycogen in your body.
  2. To speed up muscle repair, foam rolling post-run is recommended for myofascial release.
  3. Take some extra moments at the end of your workout for flexibility exercises such as stretching to increase range of motion (ROM).
  4. Don’t forget to get enough quality sleep in order for your body to properly heal.
  5. Be sure to include adequate protein intake with your carbohydrates – it helps reduce muscle protein breakdown and initiate synthesis.

How do I recover from running a lot?

For runners, it is essential to give the body adequate time to recover after running a marathon. Studies indicate that it takes around four weeks for the body to completely bounce back from the race. Failing to give yourself enough rest can lead to overtraining and injury, so be sure take at least one full week off before you begin running again.

What to avoid after running?

After running, there are several things you should avoid doing such as:

  • Skipping your cool-down phase can tighten muscles and make it difficult to move normally the next day
  • Not keeping yourself hydrated throughout the duration of your run and after
  • Not having a post-run snack to refill your glycogen stores.
  • Overindulge in food or beverages immediately following a run
  • Forget to give your body adequate rest between workouts

Recovery & Rehabilitation
Share. Facebook WhatsApp Twitter Email LinkedIn Pinterest
Dr Vicky Lauren
Dr Vicky Lauren

Dr. Vicky Lauran is a certified holistic life coach and nutritionist, she also has 8 years' experience as a power yoga instructor and holds a Ph.D. in exercise, nutrition and health. She has worked with major online publishers like Web MD and Huffington Post and now is a residential contributor at RunSociety. She loves bringing what she knows to the community and hopes to help everyone on the road to happiness.

Related Posts

Tips for Training for Your First Race After Chinese New Year

January 15, 2023

How to Start Running: A Beginner’s Guide to Running in 2023

January 8, 2023

How to Stairs Running with Proper Stair-Climbing Technique

December 18, 2022
View 1 Comment

1 Comment

  1. Pingback: Como se recuperar mais rápido após uma corrida a pé em 2023 - HealthierLife

Subscribe to Updates

Get free access to the latest running event updates, promotions, product announcements and much more!

How to Be Part of the ASICS World Ekiden 2022

November 17, 2022

Run For Singapore 2022: Moving Towards a Fascinating Future Together

June 3, 2022

Under Armour’s All Out Mile Has Your Name Written on it

May 29, 2022

How to Find Your Own Interesting Routes to Run

May 26, 2022
RunSociety – Asia's Leading Online Running Magazine
Facebook Twitter Instagram YouTube
  • Home
  • About
  • Advertise
  • Contact RunSociety
  • Community Guidelines
  • Ethics Statement
  • Privacy Policy
  • Terms and Policies

With a commitment and pride to quality content for the running community. RunSociety is, and always has been an independent body.

Copyright © 2011 - 2023 RunSociety. All Rights Reserved. Designed & Developed In House.

Type above and press Enter to search. Press Esc to cancel.

Go to mobile version