6 Recovery Tips for New Runners

Running can be a great way to boost your physical and mental well-being. But did you know that your recovery regimen is just as important as the run itself? 

A proper recovery routine is essential for preventing injuries, improving performance, and maximizing the benefits of exercise. In this guide, we provide expert recovery tips for new runners and pros alike, to help you bounce back faster and get stronger with every stride. 

The Importance of Muscle Recovery for Runners

Maintaining the right balance between exercise and rest is essential for athletes of all experience levels. However, without experience, it can be easy for new runners to make the mistake of pushing their limits too far without a proper recovery routine. 

Exercising creates microtears in muscle fibers. Our bodies know how to repair them naturally all on their own, but it requires proper rest and recovery time. Consistently straining muscles without a cool-down routine can also slow progress and even lead to injury over time. 

Listening to your body’s signals and allowing your muscles to recover after running is crucial for building strength and speed, as well as preventing injuries.  

Top Running Recovery Tips for Beginners

Think of recovery as the other half of your workout. Without it, you increase the risk of overtraining your muscles and all the fatigue and injuries that come along with it. 

Below are some simple but effective running recovery tips to use after every workout to bounce back faster, prevent injuries, and maximize your performance.  

1. Rehydrate with Electrolytes

Our bodily systems communicate through a vast network of electrical signals. Electrolytes are key minerals that help transmit these electrical signals between nerves and cells to help regulate hydration, muscle function, and other vital functions. 

During exercise, sweating can make the body lose a significant amount of fluid and electrolytes, which is why it’s so important to properly rehydrate after every run. The only way to fully rehydrate is to replenish both lost electrolytes and water. Following a run, you can restore your electrolytes by simply adding a pinch of salt and a squeeze of lemon juice to your water.

You can also use electrolyte drink mixes like the Liquid I.V. Hydration Multiplier, which are packed with essential vitamins and minerals to help you rehydrate much faster than with water alone.

Or, you can cool down and quench your thirst with a refreshing Tecton Ketone Hydration Drink. It contains nature-identical ketones to boost your energy—just without any of the sugar, caffeine, or “1,3 butanediol” found in most popular energy drinks. 

By prioritizing rehydration and electrolyte intake after every run, you can give your muscles the nutrients they need to repair and recover effectively. 

The Importance of Electrolytes for Performance and Recovery >>> 

2. Stretch and Massage Your Muscles

Stretching immediately after a run while your muscles are still warm is a great way to improve range of motion and decrease risk of injury during your next run [1]. It can also stimulate blood flow for improved circulation, allowing your muscles to properly heal post-run [2]. 

Some simple yet beneficial post-run stretches for new runners include: 

By remembering to stretch right after finishing a run, you can maintain a healthy range of motion and reduce the chance of sprains, strains, and other injuries.

After a run, compression and massage are also great for improving circulation and reducing muscle fatigue. Used by the world’s top athletes, the Hyperice Normatec 3 Legs uses dynamic air compression technology and science-backed research to provide a restorative massage designed to relieve pain and revive muscles.

3. Eat High-Protein Foods

Protein contains amino acids, which are essential building blocks for muscle mass. Your body uses amino acids to repair muscle microtears, so it’s important to supply your body with enough protein after completing a run by consuming high-protein foods, such as: 

Some new runners may not be used to the physical strain of an intense run and can experience nausea afterward. If this is the case, you can also try sipping chicken broth, which is easy on the stomach, a great source of protein, and helps replenish electrolytes like sodium and chloride. 

4. Post-Run Foam Rolling

Our muscles are covered with fascia, which is a thin sheet-like connective tissue that can become tight and stiff after a long run. This stiffness can hinder range of motion and intensify muscle soreness. According to a recent study, using a foam roller after a run helps smooth out fascia to improve range of motion and muscle recovery [3].

The CanDo Composite Foam Roller is a great tool for exercise recovery. Made of highly durable foam, it stimulates blood flow and circulation for decreased inflammation and faster recovery. It also helps loosen and unknot tight muscles, restoring flexibility. 

After a run, focus on rolling out your lower body, especially your legs. Be sure to target calves, glutes, and quads. 

Shop the CanDo Composite Foam Roller >>> 

5. Eat Carbs After a Run

Consuming carbohydrates after a run is crucial for muscle recovery and performance. When we eat carbohydrates, our bodies break them down into glucose, which is a primary source of energy for muscles. Glycogen is the stored form of glucose, which our bodies primarily store in our muscles. When glycogen stores are low, the body will break down muscle protein for energy.  

Consuming carbs after running helps replenish glycogen [4] and prevent this muscle breakdown. Carbs also help our body adsorb protein, which is equally important to repairing and building muscle tissue damaged during exercise. By replenishing your carbs after a run, you can supply your body with the fuel it needs to recover. 

You can get carbs from sources like bread, pasta, multi-grain crackers, and more.

6. Get Enough Sleep

Most muscle repair activity recurs while we’re sleeping. Without enough high-quality sleep, your body won’t be able to recover properly, which can hinder your performance as a runner. It’s important to get at least 8 hours of sleep every night and maintain a consistent sleep schedule so your body can rebuild tissue and recover fully. 

Your Source for the Best Recovery Tools for Athletes

Recovery is key for maximizing the benefits of running and preventing injury. By rehydrating, stretching, refueling, and getting enough sleep, you can enhance not only your long-term performance as a runner, but your overall well-being too. 

At Orthopedic Outfitters, we offer a curated selection of high-quality workout recovery tools to maximize your fitness routine. From electrolyte drink mixes to foam rollers and more, our recovery products are designed to help you bounce back faster and achieve your wellness goals. 

Shop our selection of physical therapy products online today and we’ll ship them straight to your door! 

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