These five recovery practices will level up your performance on the pavement.
Recovery is a crucial part of a running routine. During these moments of rest, the body adapts to the stress of exercise, repairing microscopic muscle tears so you come back faster and stronger.
But it doesn't need to be complicated. These simple recovery tactics will help you perform at your peak.
1. Have a Nutrition Strategy
Eat a snack 30 to 60 minutes after a run to jump-start the recovery process. Typically, you will want to have something easily digestible with a 3:1 ratio of carbohydrates to protein; the carbs will replenish your glycogen stores, while the protein will repair your muscles. Try a smoothie mixed with your favorite fruits, plus Whey Protein Isolate; a glass of chocolate milk; or a bowl of Greek yogurt with granola. Aim to consume your next meal a few hours later, ensuring it includes carbohydrates, protein, fruits or vegetables, and a source of fat for a balanced plate.
2. Don’t Skimp on Hydration
During your run, you lose fluids and essential minerals called electrolytes (e.g., sodium, potassium, magnesium, calcium, and chloride) via sweat. If you don’t consume enough fluids or you lose too much fluid during exercise, you may experience dehydration, which can then cause an electrolyte imbalance. Before exercise, drink enough fluids to get through your session. After, rehydrate with both water and electrolytes, such as Thorne Daily Electrolytes. Hydration needs differ from person to person, but you can start by drinking half of your body weight in ounces, plus 16 ounces for every hour of activity.
RELATED: Why You Shouldn’t Overlook Electrolytes During Exercise
3. Prioritize the Cool-Down
After a run, take a few minutes to slow your breathing and kickstart the physical recovery process with static stretching, which can improve flexibility and joint range of motion, research shows. Test out compression tools (like compression boots) or cryotherapy, which studies have found to be effective training recovery strategies for endurance athletes.
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4. Improve Your Sleep Hygiene
Sleep is the body’s primary time for recovery, when it uses nutrients consumed during the day to repair and rebuild muscle tissue, along with other essential bodily processes.
If you have difficulty falling or staying asleep at night, practice good sleep hygiene: put away screens 60 minutes before bed, reduce light exposure, unwind by reading or listening to music, and sleep in a cool room. If you need extra support, consider Magnesium Bisglycinate, which may help you fall asleep faster, support restful sleep, and promote muscle relaxation. Or, for an extra boost of protein before you fall asleep, try RecoveryPro®, a blend of whey protein, magnesium bisglycinate, tryptophan, and PharmaGABA® that promotes restful sleep and optimizes recovery.*
5. Supplement as Needed
Dietary supplements aren’t a replacement for those fundamental wellness practices, but they can be valuable additions to your routine. For additional support, consider these products.
Creatine: Ideally consumed before, during, or after a workout, creatine helps the body produce more adenosine triphosphate (ATP), which provides energy to cells, particularly during exercise. Having more ATP available can promote physical endurance, power output, and increased work capacity of the muscle, leading to enhancements in strength and lean body mass when paired with exercise.* For extra muscle recovery support, try Creatine + BCAAs.For extra cognitive support, try Creatine + Alpha GPC.*
Collagen Fit: Collagen is one of the most abundant proteins in the body, giving structure and durability to skin, bones, blood vessels, cartilage, and other connective tissues. Taking Collagen Fit 30 to 60 minutes before or after training can support joints, muscles, and bones while you’re running and improve activity-related joint discomfort afterward.*
Curcumin Phytosome: Intense exercise sessions may cause delayed onset muscle soreness that prevents you from exercising altogether or to your full capacity. Thorne’s Curcumin Phytosome, with 29 times greater absorption than ordinary curcumin, helps maintain normal inflammatory processes in the muscles and joints, reducing stiffness, promoting flexibility, and relieving minor aches.*
Leaky Gut Support: Athletes experiencing training-related gastrointestinal concerns may benefit from Leaky Gut Support. This supplement contains a well-tolerated, soluble, prebiotic dietary fiber, botanicals, and L-glutamine to improve gut permeability, support a healthy intestinal lining, and help maintain a healthy inflammatory response in the GI tract, which can be disrupted with exercise.*
Recovery is multifaceted, and it takes practice to develop the best routine for yourself. Experiment with different nutrition, recovery tools, and supplementation to find what works best for you.
All Thorne products mentioned are NSF Certified for Sport®, meaning they are third-party tested to be free from nearly 300 substances banned from competition by major athletic organizations.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Written by Maura MacDonald, M.S., R.D., C.S.S.D., a medical education specialist for Thorne