How to recover after a run

You’ve finished your run, endorphins are flowing—but recovery is just as important as the miles you logged. Smart post-run habits help reduce soreness, prevent injury, and keep you progressing.

1. Cool Down, Don’t Just Stop

Spend 5–10 minutes walking or jogging slowly to gradually bring your heart rate down. This helps flush out waste products like lactic acid and reduces muscle stiffness.

2. Rehydrate & Refuel

Even short runs cause fluid and electrolyte loss. Rehydrate with water or electrolytes (see my blog post on electrolyte rating), and aim to eat within 30–60 minutes—something with a mix of protein and carbs to aid muscle repair.

3. Stretch or Mobilize

Target muscle groups most active while running such as calves, hamstrings, quads, glutes, adductors and hip flexors. Gentle static stretches or dynamic mobility can help restore tissue length and improve flexibility.

4. Compression or Elevation

Feeling heavy-legged? Compression socks or elevating your legs can help reduce swelling and improve circulation, especially after long or hard runs. My go to is legs supported up the wall for 5-10 minutes.

5. Rest Smart

Sleep is your best recovery tool. Aim for 7–9 hours of quality sleep to allow your muscles, tendons, and nervous system to fully recover.

Listen to your body—recovery isn’t lazy, it’s training.
Prioritize it, and you’ll not only feel better but perform better too.

Need help with post-run tightness or soreness? Schedule a gait analysis or physical therapy session today!