Post Run Routine.

So I don’t know about you but most runners tend to have down a bit of what we call a post run routine. Sometimes mine changes from day to day, but there a lot of things I tend to do after putting those miles in to help me in the process of recovering and getting back out on those roads (or trails) stronger than ever! Here are a few things that I like to do right after I log my miles on my Garmin and sync to Strava. (Because duh, Strava is important.) Let’s be friends!

Get your stretch on. For me this is absolutely crucial post workout. Even after teaching my cycling classes at the gym I try to include a good stretching type of routine. I am really into post run yoga stretches (especially ones that open up the hips and stretch the hamstrings) And I also love planks and side planks for the core. Here are some great post run stretches you can include after you get those miles in.

Hydrate/replenish calories. A good mix of protein and some carbs always works for me. I love eggs post run, or a refreshing homemade smoothie with almond milk. I also religiously carry a 64 ounce water bottle (you can buy them on the cheap at Five Below!) that I leave at my desk and just chug chug all day long. I like to keep things simple. I don’t do the whey protein or whatever chemical laced hot new thing anyone else is doing. Generally real food and real hydration seems to get the job done.

Shower/compression socks. Specifically after a harder workout I will put on some compression socks to help promote blood flow. It could just be a mental thing but my legs truly feel better with the compression socks on. I leave them on for a few hours while I’m doing chores or chillin’ around the house. Pro Compression is a great resource if you are looking into these.

Quick nap to recharge. Usually this is on the weekends after a long run and if I have gotten up especially early that day. You’ve gotta love a good power nap.

Try to keep moving throughout the day. My biggest thing after a run especially during the work week is to stay mobile. I have a Varidesk at work that I can adjust to stay upward and I tell you what this has worked wonders for my hips and back. Sitting after a run just does not do my body any type of good. Keep moving is the name of the game. Motion is lotion – that is the best way to recover and get back to running stronger than ever.

What is your post run routine?

Published by thedancingrunner

Marathon runner & group fitness instructor at 24 Hour Fitness. Passionate about family, friends, traveling. Loves destination races. Loves dining out, cooking in, being around down to earth people, writing, sunrises.

13 thoughts on “Post Run Routine.

  1. I completely agree with all of this! I try to do one hour of yoga at least once a week to really open up my hips, hamstrings, and quads. As I have a 32-ounce water bottle, I’m continually drinking water all day. This is so much easier in the summer then in the winter when I’m shivering inside my office.

    My fiance preached about carbs before long runs and proteins after, so I completely agree with that too!

    I have compression Zensah calf sleeves that I would wear, and I also try to move for at least 5 minutes every hour on the day of a long run! At leaszt we know what works for us!

  2. Great list! I always have to stretch and roll and then shower. I should use my compression socks more! and I’ll be checking out that list of yoga stretches!

  3. I think that I had a “faster” recovery after the marathon on Sunday. For the first after finish a marathon, I went straight to the gym to stretch, foam roll, and shower. Normally, I change my clothes and go to “da bar”. Hell, I even went to Zumba two days after the marathon.

  4. great inspiration here! Thanks for sharing. My post run routine is usually get home/get climbed on by the kids/strava/try to wind my way up to the shower/continue with kid sorting and chores! Boo – must work harder on those stretches I think!

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