Running Recovery: Q&A For Post-Workout Muscle Recovery
After intense running or challenging races, your legs need a full recovery to perform on point again. Your body might need a rest day. But, other techniques can also help with body aches and sore muscles. Here’s a list of running recovery tips.
FAQ: Running Recovery
Homeostasis occurs when your mind and body are naturally balanced. Your heart rate, temperature, and acid levels are balanced. You feel emotionally stable and naturally energetic.
During exercise, your body is stressed until it can no longer maintain homeostasis. This “good stress” is positive only if you allow yourself to restore to homeostasis with a post-workout recovery period. This regeneration period includes muscle recovery and mental relaxation. Without it, you may become sick and weak. Recovery includes refueling, rehydrating, reducing inflammation, and repairing cells.
Supercompensation is your body’s ability to perform at a higher capacity than before the last training period. Different intensities within your sessions require different types and lengths of post-run recovery. This also means that the timeline for supercompensation will be different depending on your workout intensity. A common mistake for beginners is going back to training too early without proper run recovery, especially after a very intense workout.
For more information about supercompensation training windows, see this blog post: Understanding Supercompensation to Avoid Overtraining.
Allowing your body and mind recovery time ensures you continue to progress in your fitness, move past plateaus, and get the greatest benefit from your effort. Without muscle recovery after running, these negative impacts can occur:
- weakened muscles
- decreased performance
- irregular appetite
- the loss of a menstrual cycle
- difficulty sleeping
- anxiety
- obsessive exercise
- fat storage and weight gain
It’s true: without proper recovery, you will counteract all the positive benefits of exercise!
Recovery usually starts 30 minutes after your training cool-down is complete.
Sleep is a critical time for recovery. Getting enough shut-eye contributes to leg recovery after running. Only runners who sleep enough will give their bodies the time to recover fully from the training.
The Best Running Recovery?
Sleep! This sleep cycle calculator helps you find the optimal bedtime.
An evening of sleep, mental relaxation, and nutrition are usually enough for the recreational athlete to recover. But, there are ways to optimize your recovery time and muscle protein synthesis. Read on!
Hydrate
You have to start with hydration. Check your fluid requirements with this simple water intake calculator:
Refuel
Carbs, protein, and sodium are also important after your workout to boost your recovery. Have a balanced meal of carbohydrates, fats, and protein about one hour after running.
Supplement*
*Beware: dietary supplements can be dangerous. Therefore, always consult a registered dietician or doctor before taking any.
Magnesium helps to support your system. Your body sweats out magnesium during running. See this blog post for more information about foods containing the mineral: Magnesium for Athletes.
Some supplements are important for recovery after running, including glutamine, branch-chain amino acids (BCAAs), gamma-aminobutyric acid (GABA), creatine, and micronutrients (vitamins and minerals).
Glutamine and BCAA support the muscle’s ability to sustain exercise and regenerate cells. Creatine gives muscles stable energy. And the neurotransmitter GABA helps if you are suffering from sleep issues.
Such dietary aid should only be used if you’re training intensely or have a deficiency. A healthy diet is the key to success and is more important than anything you find at the pharmacy or nutrition shops.
For more help determining if supplements are right for your activity levels, see this blog post: Supplements for Sports Lovers.
Relax
Every runner has their own individual lifestyle. If someone is constantly stressed out, exhausted, sluggish, or restless, it is almost impossible to fully recover. Mental health is as important as your physical health. Everything in life can affect recovery because emotions affect our physical self and vice versa.(2)
There are active ways to support your body. Enjoy a massage, go to the sauna, or take a hot shower. Especially after races, this is a well-deserved way to show self-love.
Conduct a skincare check while showering. Outdoor runners are especially prone to skin spots that can lead to skin cancer. This blog post provides more sun-safe advice: Running in the Sun. For a guide on how to recognize signs of melanoma, visit Spot The Dot.
What is the Best Recovery for Runners?
A study conducted by the University of Essex analyzed a group of recreational runners after a half-marathon. They were given different recovery strategies and measured to see which method worked best. The methods: active recovery, cold water immersion, massage, and passive recovery. The study results:
- Active recovery participants perceived less muscular and emotional benefits.
- Participants who used cold-water immersion didn’t perform better in their next run but felt less sore and stressed.
- Massage reduced muscle soreness the most.
- Every participant felt fatigued after 24 hours, regardless of their recovery method.
- In another study by the United States Sports Academy, both passive and active recovery had benefits and downsides.
In conclusion, massage and cold-water immersion are the best runners’ recovery. Since both passive and active recovery has pros and cons, it’s up to you to decide which feels best in your body!
Last but not least, it’s important to determine whether the recovery phases you plan between your workouts are sufficient for your body. If you feel wiped out and overwhelmed, you might be overtraining or needing more rest from your workouts and life stressors. Keep in mind that your appetite can be another good indicator that your body is recovering and a normal heart rate.
Your Running And Recovery Plan
Now that you know how a proper recovery can optimize your running performance, it’s time to make a plan! Start by setting goals and planning runs in the adidas Running app. Then, use the adidas Training app for active recovery yoga workouts.
