Recovery
What you do in-between your runs can be just as important as the runs themselves. The recovery process begins as soon as you finish your run. It is post-run stretching, foam rolling, icing, massage, elevation, and compression. It is your nutrition, hydration, and sleep. Take care of your body in-between runs and give yourself the best possible chance of remaining injury free. Allow yourself to come back feeling stronger after a hard workout or long run.
Below I have listed some methods or items I have used for recovery over the years. I am 100% transparent and have not been paid anything to promote any item listed here. The site does receive a small percentage if you click through our links and make a purchase. That played no role whatsoever in deciding which products to list. Any money received through purchase or donations go entirely towards hosting costs, maintaining the website, and allowing us to continue offer free running plans.
I generally try to post the best deal, but you certainly don't need to purchase through any links. Again, we just receive a small portion of the purchase. Feel free to shop around and I would also encourage you to support your local running store, or the company directly when possible.
In additional to the items listed, I will include a post-run recovery routine that you can look to incorporate into your training.
Equipment
Foam Rolling
Cost: $35
Aside from sleep and nutrition, foam rolling is the best form of recovery for me. You can roll out any knots or aches, loosen up the muscles, and give yourself greater range of flexibility immediately after the run.
There are many foam rollers out there. I have personally used this Triggerpoint GRID foam roller for years without any issue. It has maintained its structure and has become a staple for my recovery process. It even goes across the country with me when I go to race. This specific roller also comes with instructional videos.
Find a foam roller that works for you and make it part of your recovery routine. Spending just 5-10 mins rolling after your run can make a huge difference in the recovery process. I will be posting some foam rolling techniques on the site in the upcoming weeks.
Purchase Foam Roller: https://amzn.to/35eYamb
(Note: We receive a small percentage of from purchases made through this link)
Roll Recovery R8
Cost: $129
This product is a combination of foam rolling and self-massage. It allows you to apply pressure up and down to the legs, work out any knots, or loosen up before/after runs. It's a great tool to have in your arsenal.
Compression Socks
Cost: $12
Compression socks allow for increased blood flow to promote healing and the recovery process. Some athletes also wear them while they run or race. The SB SOX offer a wide variety of styles. They also strike a good balance of compression at a reasonable cost while some other compression socks can cost upwards of $50.
Site: https://amzn.to/3bLim1z
(Note: We receive a small percentage from purchases made through this link)
Oofos
Cost: $45 - $60
Wearing flip flops can often lead to or exacerbate plantar facia or lower leg issues due to their lack of support. Oofos have come out with flip flops and shoes that you can wear for recovery and offer support and comfort. Their website states: "our patented footbed will cradle your arches to reduce stress on sore feet, ankles, knees, and lower back." I have a pair of these and it's the only flip flop I wear. If I was on my feet all day, I would also definitely check out their shoes.
You can see their many styles of sandals and shoes at Oofos.com. I have also included a link to some specific styles below:
Link: https://amzn.to/3bJVVK8
(Note: We receive a small percentage from purchases made through this link)
The Stick
Cost: $39
I have been using the stick for years. It's a great little tool for quickly rolling out any areas that are tight. You can use this as part of your warmup routine before races or workouts. You can the get a little more aggressive and apply added pressure post-run to problem or tight areas.
Original Stick ($39): https://amzn.to/2VJg8dp
17" Travel Stick ($27): https://amzn.to/2Shmn5W
(Note: We receive a small percentage from purchases made through this link)
Sports Massage
Cost: $80-$100 per hour (varies by location)
You can schedule a sports massage or deep tissue massage with a local masseuse for about $80-$100 per hour. Of course, these prices will vary greatly depending on location and masseuse. You may also be able to schedule a shorter session for a lower cost and just have your legs worked on.
You can schedule these whenever works for you, but many prefer it after a harder session like a long run or workout. Make sure to communicate any problem or tight areas to the masseuse. You are paying for a sports or deep tissue massage, so ask them to apply more pressure if it's not enough.
After the massage, make sure you focus on hydrating throughout the day.
Golf Ball
Cost: $7.97 for 12
You likely have a golf ball lying around the house, or know someone who does. If not, you can easily purchase them for less than $1 each. You can use the golf ball to roll your foot to work out any tightness in your plantar fascia or heel. This is extremely beneficial if you are having issues with Plantar Fasciitis, but I've also found that loosening this area up takes some of the pressure off my achilles and calves.
In addition to this, you can freeze the golf balls to get the added benefit of icing while you are massaging the area. Additional tips can be found here: https://heelthatpain.com/plantar-fasciitis/golf-ball/
Purchase Golf Balls Here: https://amzn.to/3eYgCUw
(Note: We receive a small percentage from purchases made through this link)
Recovery Drinks
Cost: $48
I have personally been using Endurox for over 10 years. I will likely drink water and maybe a little Gatorade after easier runs. However, after harder workouts, long runs, or extremely hot days, I will mix up some Endurox. It has the ideal 4:1 carb to protein ratio and feel it makes a difference for me. You may have a similar alternative or competitor and if you do, then stick with what works for you. This is simply the one that I use and stand by.
Recommendation: Mix it up and throw it in the fridge before your run. That way it's mixed and cold when you get back. It can be a process having to mix it up after a hard workout or grueling long run when you just want your drink.
Link: https://amzn.to/2ScVTm8
(Note: We receive a small percentage from purchases made through this link)
Epsom Salts
Cost: $10-12 (per 6lb bag)
An Epsom Salt bath is a long tried method of recovery. Just fill your bath up with the recommended amount of epsom salt and soak in it to help sooth muscles and aches.
Epsom Salt baths can dehydrate you and I usually end up completely fatigued the next day or two. I wouldn't recommend doing this if you have a hard session or long run coming up the next day (or two). Instead, this can be something you utilize after a workout or long run. Ensure you hydrate during and after an Epsom Salt bath.
Link: https://amzn.to/2Sgmmz4
(Note: We receive a small percentage from purchases made through this link)
Compression Boots
Cost: $995
Compression Boots, such as the NormaTec Pulse, combine compression and massage. You slide into the boots, turn them on, and allow them to work your legs. They are self-described as an "on-call massage therpaist" and claim to reduce pain/soreness and allow you recover faster with increased bloodflow.
I've tried the boots a few times and they are good. I'm not sure if they are $995 good and personally don't think they are worth the jump in price compared from Foam Rolling, Roll Recovery R8, and compression socks. However, I have been close to pulling the trigger. If you feel these are as good as a massage and scheduling weekly massaged, they may be worth the money for you.
Link: https://amzn.to/2y01RA6
(Note: We receive a small percentage from purchases made through this link)
Massage Gun
Cost: $116
Full Disclosure: I have not used a massage gun yet, but they are highly rated and popular at the moment so I felt they should be included.
Massage guns claim to "rejuvenate sore tissue and aching muscles." They allow you to apply varying levels of pressure and intensity to try and loosen up your legs after runs.
Link: https://amzn.to/2zwfN51
(Note: We receive a small percentage from purchases made through this link)
Cryotherapy
Cost: $60 - $100 per session
Full Disclosure: I have not done cryotherapy yet. I will need to try it soon and give my full report. It is popular and felt it should be listed so people can make up their own mind if it's worth it for them.
Cryotherapy is immersing yourself from the neck down in a cryogenic chamber for just a few minutes at sub zero (negative 200-300 degrees). It is essentially a whole body, souped up, and expedited version of icing. It's said to speed up the recovery process, sooth muscle soreness and reduce inflammation. There are mixed studies but the overall sentiment is that it "may" help relieve muscle soreness after athletic activity.
There are many cryotherapy places opening and the cost will vary greatly depending on where you live. Most places also offer bulk rates where you can get multiple sessions for a much lower cost than a one-time visit.