Feeling Tired During Your Runs?
If your runs have been feeling harder lately, it might be because your recovery routine needs a little improvement. When you follow a tough training plan with back-to-back runs or high weekly mileage, recovery becomes super important. Rest days are when your body repairs and adapts, so you’re stronger and more ready for your next run.
Time to Rethink Your Recovery Plan!
Cooling down helps your body return to normal after a run. It allows your heart and breathing to slow down gradually, lowers your body temperature, and improves blood flow. This process also removes waste from your muscles, which can reduce soreness. The key is to not stop running suddenly and head straight to the couch!
After your cooldown, it’s a good idea to do some static stretches. Hold each stretch for 30-60 seconds. Simple moves like toe touches (while sitting or standing), quad stretches, or calf stretches can help your muscles relax and recover better.
Roll out
Foam rolling is a great way to ease muscle soreness and keep your legs ready for your next run. You can use it both before and after a run to help your muscles recover. Studies show that foam rolling works like a self-massage, improving blood flow and reducing stiffness.
After your run, focus on rolling your calves, quads, and even your lower and upper back. This helps release knots and tension, promotes better circulation, and reduces muscle soreness. Adding foam rolling to your recovery routine can make a big difference in how you feel during your next workout.
Why Dry Clothes Matter After a Run
Wearing sweathy clothes after a run can cool you down too quickly, which isn’t good for recovery. Changing into dry clothes helps keep your muscles warm, improving blood flow and aiding recovery.
Good circulation brings nutrients to your tired muscles and helps remove waste, giving your body exactly what it needs to recover after a run. So, swapping sweathy gear for dry clothes is a small but important step in your post-run routine.