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ways to recover from a run

Post Run Recovery Tips

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Running is one of the best forms of exercise you can engage in. Any running enthusiast will tell you that it effectively reduces stress, improves health, and boosts their mood.


Dedicated runners will also tell you that it can be hard on the body. In fact, experts warn against running every day due to an increased risk of joint injury or stress fractures.


One way to avoid these injuries while still enjoying running is to invest in post run recovery. If you’re wondering how to recover from running, start with the following three strategies.



Eat a Nutritious Snack


Running is one of the fastest ways to burn a considerable amount of calories, and if you’ve burned enough to reach a deficit for the day, it’s only natural that you’d be hungry afterward. One of the best post run recovery tips is eating a nutritious snack after your jog. Some of the top recommendations include:


•  Protein bar


•  Trail mix


•  Low sugar fruit


•  Celery or carrots


•  Salted nuts


•  PB&J sandwich


Replenishing your body with a snack that’s rich in protein or fiber can help you avoid a post run crash sensation and ensure that you maintain stable energy levels throughout the rest of the day.



Stretch Your Muscles


Most experienced runners already know the importance of stretching before they go for a jog, but did you know that stretching after a run can be just as beneficial?


Indeed, a post run stretch session can help you cool off, maintain flexibility, and ensure that your muscles don’t get uncomfortably tight. Some of the areas you should focus on are your hamstrings, quads, calves, and IT bands—and don’t forget your hips and back, too!


Replenish With Hydration


Staying hydrated is essential for maintaining everyday health, but it’s especially vital after you’ve completed a rigorous run. Experts suggest that you drink a minimum of 16 ounces of water, accompanied by the aforementioned snack after you’ve enjoyed a good run.


You might also opt for a sports drink that can help you replenish electrolytes that are lost through sweat during a run—just look for one that’s low in sugar and calories, so you don’t undo all your hard work!


Soak in the Hot Tub


Perhaps the best recovery for runners is a soak in the hot tub. This is especially beneficial for a runner’s leg muscles after a long sprint across the concrete. The heat of the water helps to increase blood flow throughout the whole body while relaxing strained muscles.


hot tub soak


In addition to these perks, there’s no denying that hot tubs simply feel great. Nothing is better than rewarding the hard work of a run with relaxation in the warm waters of a hot tub.




1. What is the best recovery after running?


Everybody recovers differently, so there is no single method that’s better than others. That said, rehydrating, replenishing nutrients, and relaxing in a hot tub are some of the top ways to recover after a long run.


2. How long should you rest after running?


The optimal rest time after a run varies from person to person, but experts say that the body typically needs between 36 to 48 hours in order to recover and strengthen muscles.


3. What should you not do after a run?


Post run recovery is all about striking a balance, so you shouldn’t burden your body with strenuous tasks, but you shouldn’t collapse on the couch either. Both of these can be detrimental to your body. Instead, continue engaging in light activity to keep blood flowing without putting strain on your body.


4. How do legs recover from running?


When you run, the majority of the strain your muscles experience is placed on your legs. Hot tubs are a great way to relax your legs while keeping blood flowing in order to optimize their recovery after a run.


Running, Recovery, and Relaxation


You might crave the runner’s high, but you also probably crave the runner’s relaxation after you’ve logged your miles and gotten a great workout.


Recovery isn’t as straightforward as running, though, so you might be unclear on how to recover properly.


hot tub close up


Consider a hot tub for the ultimate recovery and relaxation experience. Bullfrog Spas has the best personalized luxury spas you need to make post run recovery simple.



AUTHOR - Bullfrog Spas

Bullfrog Spas is a premier brand of personalized premium hot tubs. With proprietary hydromassage technology and an eye for contemporary design, Bullfrog Spas is revolutionizing the concept of the portable hot tub and providing a relaxation experience unlike any other. Discover the award winning spa of the future today.

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