The Essential Runner’s Recovery Guide
Effective recovery strategies help runners improve performance and prevent injuries through proven techniques.
Core Recovery Principles
- Prioritize protein intake for muscle repair (20-30g post-run)
- Replenish fluids with electrolytes after every session
- Incorporate active recovery days between hard workouts
Post-Run Recovery Protocol
Immediate Actions (0-30 minutes)
- Drink 16-24oz water with electrolytes
- Consume carbs and protein in 3:1 ratio
- Perform light dynamic stretches
Extended Recovery (24-48 hours)
- Use foam rollers for muscle tightness
- Alternate hot/cold therapy for inflammation
- Schedule light cross-training sessions
Nutrition Essentials
- 1.6-2.2g protein per kg daily
- 3-5g carbs per kg for glycogen
- Focus on anti-inflammatory foods
Common Mistakes to Avoid
- Skipping post-run fueling window
- Neglecting sleep quality
- Overlooking mental recovery
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