The long run.
It’s one of the most anticipated workouts of the week, where we get to develop our endurance and work toward our goal race distance, whether it be a 5K, half marathon, or an ultramarathon.
Most training plans include one weekly long run, often on a weekend day due to busy weekday schedules, but this will depend on the athlete’s fitness level, training goals, and weekly schedule.
Most runners understand the importance of the long run, but what about long run recovery?
Sometimes, we focus so much on our actual training that we forget the importance of the other pieces to the puzzle.
How to recover after a long run is just as important as our weekly running and strength training workouts. It allows our bodies and minds to regroup and prepare for whatever comes next, helps us stay injury-free and prevent overtraining.
In this guide, we will discuss long run recovery, what it entails, and the very best tips for how to recover after a long run.
Why Is Long Run Recovery Important?
From my coaching experience, I see runners let their excitement and ambition get the best of them and are always looking to train more, harder, and longer.
However, recovery is a staple in every athlete’s training program, and its importance cannot be overlooked.
But why is recovery so important after a long run?
Post run recovery will:
- Reduce your risk of overuse injuries.
- Prepare your body for your next training session.
- Help avoid mental and physical burnout.
- Reduce the severity of delayed onset muscle soreness (the DOMS) in the following hours and days.
- Increase overall health and performance.
What Are The Best Strategies For Post-Run Recovery?
#1: Cooldown
Stopping abruptly after any workout can stress the mind and the body.
The most important benefit of adding a short cool down as part of your long run recovery is gradually bringing your body back to baseline after firing on all cylinders.
Walking for five minutes after your long run can help restore your heart rate and breathing rate and relax your muscles.
Research suggests that a cooldown may also help decrease the intensity of the DOMS or delayed-onset muscle soreness by increasing circulation and removing the waste products accumulated due to running.
#2: Warm Up
Even though warming up is performed before your long run, it is just as crucial for long run recovery as cooling down is.
Before your long run, warm up with a 5-minute jog or light cardio followed by dynamic stretches.
These stretches should include exercises like butt kicks, high knees, heel-to-toe walks, hurdles, scoops, lunges, and front-to-back and side-to-side leg swings.
Warming up your muscles before your long run will decrease your risk of injury and muscle damage, and soreness and reduce joint stiffness.1Leon, C., Oh, H.-J., & Rana, S. (2012). A Purposeful Dynamic Stretching Routine. Strategies, 25(5), 16–19. https://doi.org/10.1080/08924562.2012.10592167
For a complete pre-run warm-up, including how-to videos of each exercise, check out our guide: The 12 Best Pre-Run Stretches: Stretches To Do Before Running.
#3: Stretch
Stretching is one of those pieces of the training puzzle that almost everyone is guilty of skipping at one point or another.
Your muscles will most likely be tight and tired after your long run, and stretching them out afterward can be a great way to assist in your long run recovery.
Static stretching after a run can decrease your risk of injury,2Amako, M., Oda, T., Masuoka, K., Yokoi, H., & Campisi, P. (2003). Effect of Static Stretching on Prevention of Injuries for Military Recruits. Military Medicine, 168(6), 442–446. https://doi.org/10.1093/milmed/168.6.442 improve flexibility and range of motion3Hobrough, P. (2020). The Runner’s Expert Guide to Stretching: Prevent Injury, Build Strength and Enhance Performance. In Google Books. Bloomsbury Publishing. https://books.google.co.cr/books?hl=en&lr=&id=OAqlDwAAQBAJ&oi=fnd&pg=PT4&dq=benefits+of+stretching+for+runners&ots=JMWJVOdv17&sig=CtH2eD13VIBKedfEF1decC9yfao&redir_esc=y#v=onepage&q=benefits%20of%20stretching%20for%20runners&f=false in your joints, improve overall athletic performance4KOKKONEN, J., NELSON, A. G., ELDREDGE, C., & WINCHESTER, J. B. (2007). Chronic Static Stretching Improves Exercise Performance. Medicine & Science in Sports & Exercise, 39(10), 1825–1831. https://doi.org/10.1249/mss.0b013e3181238a2b and help relieve muscle soreness.
As part of your long run recovery plan, stretch the lower muscle groups exerted, including your calves, hamstrings, quads, glutes, hip flexors, and any other stiff muscles you feel could use a good stretch.
Hold each stretch for at least 30 seconds, ensuring it does not strain your muscles. You should not feel pain while you stretch but just slight tension. Make sure you breathe deeply and try to relax your muscles as much as possible.
For a complete post-long run cooldown stretching routine, including how-to videos of each exercise, check out our guide: The 12 Best Post-Run Stretches: Stretches To Do After Running.
Some even like to use a foam roller after a run to loosen up muscles.
#4: Fuel After Your Long Run
Refueling after a long run is critical for adequate recovery and muscle repair. After pushing your body and burning virtually all your available energy, you must replenish what you have used.
Even though you will undoubtedly be fueling during your long runs with gels, sports drinks, or whatever your running strategy entails, your glycogen stores will still be depleted afterward.
A protein and carbohydrate recovery shake or snack within 30-60 minutes after your run is ideal for recovery. (Some people even drink chocolate milk!)
Research suggests5C, K., T, H., J, S., B, C., C, W., R, K., D, K., T, Z., H, L., J, L., Jl, I., & J, A. (2008, October 3). International Society of Sports Nutrition Position Stand: Nutrient Timing. Journal of the International Society of Sports Nutrition. https://pubmed.ncbi.nlm.nih.gov/18834505/ your body needs between 0.5 and 0.7 grams of carbs and between 0.14 and 0.23 grams of protein per pound of body weight after a run. Consuming this mix will help muscle recovery and alleviate muscle pain over the next day or two so you can be ready for your next training run.
Within the next hour or so, enjoy a nutritious meal full of healthy proteins and carbohydrates to continue replenishing and refueling for optimal long run recovery.
#5: Hydrate
Just as it’s important to hydrate before and during long runs, it’s important to rehydrate afterward.
Taking in enough fluid and electrolytes during a long run can be tricky, especially if the weather is hot and humid. Ensure you continue to hydrate after your long run to replenish the fluids and electrolytes lost.
We often think drinking a lot of water is enough, but the electrolytes you lose through sweat must also be replaced.
Therefore, look into different sports drinks, coconut water, or other forms of natural electrolytes to top your electrolyte reserves off.
Here are some sources of natural electrolytes you can take a look at.
#6: Massage
Massage can be a great way to get that blood flowing and help relieve muscle soreness.
You can loosen up those muscles after a long run in several ways, such as using a foam rolling, compression socks or boots, massage guns, or, if you have the means, a sports massage from a knowledgeable physical therapist.
These methods can increase circulation and blood flow and assist in moving along your long run recovery process by reducing stiffness and muscle soreness.
#7: Sleep
Getting enough sleep is an excellent way to recover and is necessary to continue training and performing at your best.
If you cannot get the ideal total of seven to eight hours of sleep straight through the night, consider taking a nap if your schedule allows.
If you have trouble winding down before bed, try some tricks, such as shutting off all electronic devices an hour before your bedtime, listening to sleep meditation instruction or music, using earplugs and an eye mask to be in complete silence and darkness, or using essential oils to create a comfortable, relaxing environment.
Whatever helps you drift off to sleep will help your long-term recovery and ability to feel better, not just during training but throughout your day.
#8: Rest Days
Respect your rest days!
Depending on your training plan, you may very well have a rest day planned for the day after your long run. Your scheduled rest day could be complete rest or an active recovery workout.
Some examples of active recovery sessions include cross-training such as light recumbent cycling, gentle stretching, or leisurely walking.
Anything that gets your muscles moving without overdoing it or tiring you out, even more, can be an excellent recovery day option.
Recovery is an essential part of training and ultimately becoming a better runner. Skipping these crucial steps can be detrimental to your training and your overall health.
These post-run (or post-race!) recovery tips will surely help you out after your next long run (or any speedwork or marathon training session, for that matter!)
For some recovery shake recipes check out this next guide:
This was the excactly what I was looking for. Thank you so much I was looking for so long you brought it to a point!! My first half marathon can come!!(only 4weeks left!!)