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Post-Running Recovery Tips for Beginners

July 27, 2021

Running can be hard on your body, especially for those of you starting out! When you’re on your feet for more than an hour, your legs will be asking for mercy! Apart from varying your runtime to accommodate your resting period, there are a number of things that you can do post your run that will help boost your performance while running and enable faster recovery over time. Take a look:

 

  1. Recovery While Running

The first stage of recovery actually starts during your run! You need to plan your track in a way where you smoothly progress from walking to your intended running place. For instance, when starting your track, begin with brisk walking for the first 4-5 minutes to allow your body to work itself up before you break into a steady run. The idea behind this is to limit any unnecessary damage which will automatically give you a head start when it comes to post-run recovery.

  1. Proper Workout Gear

You must pay due attention to the type of running gear you use; right from the clothes to your running shoes and socks, each item makes a difference. For instance, wearing clothes with moisture-wicking abilities to avoid the chances of sweat being trapped in the fabric that ultimately causes skin irritation.  Appropriate shoes can impact your speed and footwork while using copper compression socks can help provide graduate compression to your legs to regulate blood flow and avoid sudden cramping.

  1. Hydrate, Hydrate, Hydrate

While it may sound redundant, the importance of hydration cannot be stressed on enough! You must constantly monitor your water intake both pre and post run. Soon after your workout, while your body’s metabolic processes will begin to slow down, you must remember that recovery is still ongoing. So you must ensure you supply your body with adequate water to help your muscles hydrate!

  1. Post-Run Stretching

A great way to boost muscle recovery post run is by stretching. You must start with stretching your quads, hamstrings, calves, and hips to get them used to the post-run feeling. Focus on major muscle groups and stretch anything that feels sore to reduce any sore/stiff muscles post run!

  1. Nutritional Boost

What you consume post your run also makes a massive difference to your post-run recovery rates. While a protein shake/smoothie is a great way to replace all the used up proteins and carbs, it also supplies your muscles and your body with the much-needed nutrients that will help your body cope with all the energy is used up while burning all that fat! Look for nutrient-rich meals that are specially created to boost post-workout muscle recovery, simply pick the meals that work best for you and get started!

  1. Warm Bath with Essential Salts

While running can feel great and help burn lots of fat, running for long durations can also make your feet very sore. A great way to tackle sore feet is by taking a warm bath with Epsom salts or simply soaking your feet in a warm tub of Epsom salts. Not only will this help reduce any tightness in your muscles, but will also ensure you wake up feeling energized and ready for your next run!

Last but not least, it is important to recognize recovery! While these tips can help you bring about faster recovery, everybody’s bodies are different and cope differently as well. So, in order to ensure that you give your body exactly what it needs, you must make it a point to note the after-effects of the various recovery methods you try to gauge whether they work for you and how well they work! See how you feel when you wake up in the morning, how tired the run gets you, how much time it takes for the muscle soreness to go away, etc. to plan the most suitable post-run routine and capitalize on its benefits!

Author Bio:

Kunal is a young and passionate entrepreneur, fascinated by the workings of the human body and natural solutions for common health problems. He’s single-minded in his aim to make Copper Defence a brand that’s recognized across the globe, by partnering with global brands to make these high-tech materials easily accessible for everyone. If you’d like to get in touch, email Kunal at [email protected] or visit www.copperclothing.com for copper-infused clothing, pet accessories and more.

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    July 16, 2019 at 4:57 am

    […] of the most important post-running recovery tips is retaining muscle power. Constantly running can break down muscle tissue. But this breakdown is […]