Post Run Recovery Tips

Hi Guys!  Today I am sharing with you some post run recovery tips.  I used to be bad about not doing anything after my run, but I have learned that doing these things really help my body.  So, here are some of my favorite ways to recover after a run. 


 It’s not a good idea to immediately go sit down.  This will make your muscles tight and they may get very sore.  At the end of a run, you should walk for several minutes.  I like to end my long runs with a half mile or mile walk. 

Stretch and Legs Up

This is a ritual that I have come to love after my long runs.  Propping your legs up against a wall after a run helps the blood to recirculate.  I find that I am less likely to feel sore if I prop my legs up for a little while.  I also love to stretch.  My hips get very tight during runs, so stretching makes me feel a lot better when I’m done.    I also like to wear some compression sleeves or socks while I do this. 

Foam Roll

We all have a love/hate relationship with our foam or stick rollers.  They hurt so bad when you do it, but you feel so great when it’s done!  I try to do this after every long run to keep my muscles from knotting up and getting tight.  Plus, it helps me to not be so sore! 


 After every run, I always grab a Gatorade or guzzle a ton of water.  I like to add in an electrolyte tab like NUUN or I also like Advocare Rehydrate.  This is essential so you can replace what you have sweated out.  This also aids in keeping soreness away! 


I try to eat something within the hour after my run.  If it’s a long run, it’s usually within 30 minutes.  This may be a protein shake, a banana, or a protein bar.  (My favorite protein powder is Bob’s Red Mill protein powder.)  Protein helps the muscles repair themselves after a hard workout and it keeps me from feeling sick when the “runger” sets in.  It also keeps me from overeating later when I am super hungry after a run or workout. 

Happy Running!!

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4 thoughts on “Post Run Recovery Tips

  1. Heather @ Polyglot Jot

    Great ideas–I think the same goes for an intense workout!

    1. Profile photo of Tara


      Thanks! Yes they do!!

  2. Agness of Run Agness Run

    Thank you for these tips! Everyone should know them! It makes the post workout time more manageable!

    1. Profile photo of Tara


      I’m glad you like them! 🙂

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