Post-run recovery should actually be one of the easiest things to do: just put your feet up and do nothing! Surprisingly, however, many runners find it difficult to recover after training. Yet, it has long been proven that good, effective training consists of a mix of intense and easy sessions, as well as the right recovery.
Sufficient rest between training sessions or after competitions is crucial for our fitness. Because anyone who wants to maintain or increase their individual performance cannot avoid proper recovery.
What is Recovery?
There is no clear scientific definition of the term "regeneration." Generally, however, it can be stated that regeneration means the replenishment of muscles with proteins, carbohydrates, fats, and enzymes, and furthermore includes the regeneration of hormonal balance as well as the immune system. Medically-biologically speaking, regeneration is the new formation of injured or dead tissue. However, recovery is not limited to our musculature; the body adjusts all parameters to recover from previous exertion.
Recovery is therefore resting after running, the repair of muscle cells, and re-energizing so that the body can adapt to stress and achieve a higher fitness level.
Why is Recovery so Important?
If we do not give our body enough space for recovery, performance stagnates or even declines. Because recovery is essential for maintaining and increasing physical fitness. Running, like other sports, stresses the body. Training damages muscles and temporarily weakens the immune system. This might sound like sport is unhealthy, but don't worry: as long as it is allowed to rest, the body reacts to the exertion with a variety of positive processes. The body
- repairs and strengthens the musculature
- directs oxygen-rich blood to damaged areas
- adapts to the stress (Adaptation)
- increases its performance capacity
If you give your body enough time and space for recovery after running, you will be able to train harder and be fitter in the long run. With the right interplay of exertion and recovery, you strengthen your strength and endurance, with this training effect only setting in during the recovery phase.
During training, the body enters a catabolic state and begins to break down muscles. Afterwards, it transitions into the anabolic, or building, state: proteins accumulate in the micro-tears in the muscles created during running and regenerate them. And not just to the previous state, but beyond, so that performance increases. This process is also known as supercompensation by sports scientists.
How much Time Do I Need for Post-Run Recovery?
How much time recovery takes varies from runner to runner. Many factors play a role, such as age and gender, general health, and the type and intensity of training. Sometimes, several weeks can pass until full recovery, for example, after particularly intense competitions like a marathon or triathlon. Furthermore, stress and poor eating habits also affect the duration until full recovery, as well as individual performance. The fitter you are, the faster you will recover after running. To promote recovery, you can resort to various active and passive measures, which we would like to present to you below. Without such measures, recovery can take up to 72 hours.
How Do I Promote Post-Run Recovery?
To the question of the best way to promote recovery, there are many answers, as recovery varies greatly individually. There are many scientifically proven methods for promoting recovery and even more less proven ones, but ultimately every runner must find out for themselves what works best. Sleep, nutrition, and mental recovery, however, form the three pillars that are best scientifically studied and whose positive effects are sufficiently proven. Therefore, they should be an integral part of any recovery.
The following measures and active recovery exercises are not definitively scientifically proven in their positive effect. However, there are indications that active recovery breaks down accumulated lactate in the blood faster than passive recovery. Therefore, it can't hurt to try out various active recovery methods and then determine for yourself if and which active recovery methods promote post-run recovery.
A cool-down, for example, the light jogging after running, is simply part of training for many. Most find an abrupt stop from 100 to 0 rather unpleasant and prefer to jog lightly for a few minutes after training. You should aim for about 60 percent of your previous performance.
The extent to which stretching contributes to recovery is controversial among runners. In fact, there is little evidence that stretching aids recovery helps. It is undisputed, however, that stretching can increase muscle elasticity and flexibility and relieve pain. However, you should definitely avoid it when you have sore muscles, as it can worsen the fine muscle tears.
A massage before running prepares the body for the upcoming exertion. After running, it can promote recovery and prevent injuries. Certain massage techniques specifically target muscular tension and inflammation as well as circulatory disorders.
Also beneficial for post-run recovery is self-massage with a foam roller. Fascia is a connective tissue that surrounds the muscles, which is why it is also referred to as muscle fascia. Through gentle pressure on previously active muscles, blood circulation is stimulated, the muscles become more elastic, and thus recovery is promoted.
Many who are dedicated to endurance sports enjoy going to the sauna after training. Primarily, probably because it simply feels good to sit in the sauna after a strenuous run, especially if you were previously out in unpleasant, wet and cold weather jogging. Sports scientists suspect that this stimulates the production of red blood cells, which is another plus. It has been proven that heat improves oxygen transport through blood vessels, delays muscle acidification, and allows them to relax better.
On the opposite side of the temperature scale, ice baths are gaining popularity. It is believed that the cold water pressure creates a compression effect that can stimulate blood circulation and have a pain-relieving effect. You can also achieve a similar effect with simple Kneipp methods by treating your legs and feet to a cold water jet in the shower.
Recovery Products
In addition to the described measures and exercises, there are various products that help promote the recovery process. Compression clothing worn overnight helps muscles recover, such as compression socks .
At Running-Point, you will also find various recovery shoes from the specialist OOFOS, which promote post-run recovery. The patented OOfoam technology absorbs and cushions impacts better than conventional shoes, and it minimizes stress on feet and joints, back, and knees.
The best means of recovery is sleep. The body rests and can fully dedicate itself to recovery. Damaged cells are repaired and renewed, wounds heal, illnesses are cured. Lack of sleep, in turn, has been proven to lead to performance deficits. As a rule of thumb, seven to nine hours of sleep after running are sufficient for regular exercisers, while those training intensely tend to need nine to ten hours.
But how do you actually sleep well? Here are some tips on how you can sleep better:
- dark, rather cool bedroom
- no coffee, tea, or alcohol four hours before bedtime
- don't eat or drink too much in the evening
- largely consistent bedtimes and wake-up times
- go to sleep when you're tired
- a nap of up to 30 minutes (power nap) during the day
With these tips, you will sleep better, deeper, and thus more restoratively and optimally support your body in recovery.
This old wisdom applies particularly to athletes. Because our nutrition directly affects the body's ability to regenerate. When running, the body burns energy that it must replenish through food afterward to be able to regenerate. Therefore, the targeted intake of the right nutrients is fundamentally important for recovery. What the right nutrition looks like in detail depends, among other things, on the training volume and intensity, as well as individual physical conditions.
If you have only recently started running or only train once or twice a week, a balanced meal with carbohydrates, proteins, and vegetables after training is perfectly sufficient. However, for more intensive training programs, a more sophisticated nutritional approach is necessary. In both cases, however, the golden triad of rehydration, replenishing glycogen stores, and eating applies to recovery.
When running, the body loses fluid through perspiration. At least three-quarters of this should be consumed again during the run. Every runner sweats differently, which is why there is no rule of thumb for how much one should drink after training. However, there is a very simple method to determine individual fluid loss: You go for an hour-long jog and weigh yourself before and after. The weight loss in grams corresponds to the fluid loss in milliliters.
Depending on the intensity of the training, water is only partially suitable for rehydration, as the body also releases valuable minerals through sweat. Therefore, after training, you should also consume fruit juice spritzers or glucose-electrolyte solutions to return the necessary minerals to your body. A deficiency of certain minerals such as magnesium, calcium, or sodium chloride can lead to muscle cramps and long-term weaken the immune system and performance capacity.
Carbohydrates are essential for replenishing the muscles' glycogen stores. How many carbohydrates you need and in what form they should be consumed depends, among other things, on your training plan. For example, if there are more than 24 hours between two training sessions, a balanced, carbohydrate-rich meal within one hour after training is perfectly sufficient. If the interval between training sessions is shorter, a bit more care is needed.
After running, you should consume one gram of carbohydrates per kilogram of body weight during the following three to four hours. The basis of a healthy diet for endurance athletes is the right carbohydrates combined with a balanced mixed diet consisting of proteins, vitamins, healthy fats, and only a few sweets. The ideal menu for runners contains 60 percent carbohydrates, 25 percent proteins, and 15 percent healthy fats.
For muscle building and long-term body recovery, proteins are the most important factor. Proteins are essential for the production of muscle protein, but this process takes place over several days. Therefore, after training, for the rest of the day, you should consume about 20 grams of protein with each meal and snack.
Although proteins contribute only marginally to recovery immediately after exercise, they play a significant role in long-term recovery and adaptation to stress. According to studies, protein intake within 72 hours after training or competition leads to less muscle soreness and fatigue.
Another important component of recovery is mental recovery after running. This can be simply switching off by doing nothing at all and letting your mind wander. But also targeted relaxation exercises or meditation with special breathing techniques for better recovery. It can also be very beneficial to try out other sports, such as Inline skating, swimming or cycling. Naturally, performed gently and casually. Also beneficial for recovery are firmly planned rest days and about a complete recovery week every four weeks. Because more is not always more.
Conclusion
Healthy sleep, training breaks, fluid and electrolyte intake, as well as a balanced diet are the most important pillars for effective recovery after running. You can supplement these passive measures with various active recovery exercises. In doing so, you should pay attention to your body's signals and follow what means the best recovery after running for you.
