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.
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)
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.
Visit: https://rollrecovery.com/product/r8-new/
Note: We do not receive any money for this product. However, Roll Recovery has allowed us to offer 10% off to our members. Please Contact Us and mention "Roll Recovery" for the promo code.
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)
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)
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)
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.
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)
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)
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)
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)
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)
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.
You don't need any of the items listed above. They are simply additional tools you can add to your arsenal in order to allow you to help you recover faster, bounce back stronger, and reduce the possibility of injury. Everyone is different and find what works best for you. It may be the $1000 Compression Boots or it may be using none of the above and simply having a light stretch and icing.
Below I have listed a basic post-run routine you can follow every day, or even just after workouts and long runs. It can be enticing to just want to collapse and head to the shower immediately after your run - especially hard workout or long runs in the heat. I think you'll find if you take 10-20 minutes after your run to focus on your recovery that it can make a significant difference in your day to day recovery.
Ensure you begin rehydrating once you have completed your run. You can drink water, but may want to consider Gatorade, Powerade, or your recovery drink of choice. You can also consider protein shakes, chocolate milk, Endorox, or similar products. This is especially important after workouts, long runs, and hot days. Ensure you begin the process of rehydrating your muscles and body as soon as you have completed your run. Grab your drink and move into the next steps.
Start loosening up the muscles. Take 5-10 minutes to work through various static stretches (holding each for about 30 seconds each).
You can use a Foam Roller, The Roll Recovery R8, The Stick, or a combination of all three. Take 5-10 minutes to roll out your quads, hamstrings, calves, IT bands, and any other problem or tight areas. You can then take the golf ball to roll out the bottom of your foot and heel.
This isn't necessary, but on some days you may choose to ice at this point for 10 minutes. For your entire lower body, you can climb into an ice bath. For general areas, you just take an ice pack and hit the more important areas for you (calves, hamstring, quads, etc). If you have a specific pain point (Ie: shin splints), you can ice massage with a paper cup. Just take a small paper cup, fill it with water, and freeze it. When it's time to ice massage, you can just tear the top rim, and then use it to ice massage that specific area.
Later on in the day, you may want to throw on your compression socks and/or elevate your legs. Both serve the same purpose of trying to increase blood flow to the legs and reduce inflammation. These are simple methods that can be highly beneficial.
To elevate, just lay on your body on your floor or bed and put your legs straight up the wall. You can do this for about 10-15 minutes while you read, watch tv, play on your phone, or whatever.
All of the equipment previously listed is nice to have, but it's certainly not needed. I have used the vast majority of them and stand by them for me. Everyone is different those and these are ultimately just tools to help or ease the recovery process. The most important factors in your day to day recovery will be your sleep, hydration, and nutrition. Place focus on that, along with stretching and self-massage, and you will find yourself in a good place for recovering in-between your runs.
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