Ready to take your post-run and workout recovery routine to the next level? If so, you're in luck!

Whether you've just hit up a speed session, a long run in the hills, a weights session, or even a spin class, there's nothing like giving your body the care and attention it deserves after all that sweat and sweet exertion.

But what matters the most when it comes to getting the most out of your recovery phase?

In this article, I'll discuss just that, so read on to find out!

Why Is Recovery Crucial?

Running is hard, and it’s easy to forget that recovery time is just as important!

After a strenuous run or intense workout, it’s important to take the time to rest the body.

This means that it's not just about getting in all your sessions- it's also about managing your habits in-between training, so your body can grow stronger.

Skipping out on these things can lead to decreased performance, increased fatigue, and risk of injuries.

If you want to get the most out of your running routine, recovery is, without a doubt, just as  important than the training sessions themselves.

Even more so, they go hand in hand.

What Does Recovery Depend On?

Resting after a good run is essential, but often it's one of the toughest things to do.

It can be really tempting to keep going with all the things we all have to do, but recovery from training sessions really depends on a couple of main factors: getting enough rest, water, and nutrition.

Sure, we all like to track our progress and compare ourselves to others, but if you want to stay competitive and be the best you can be, recovery is key!

Now let's have a look at these 3 main factors for recovery, shall we?

Nutrition

As all the runners out there know, you can’t just keep pushing your body around and expect it to stay healthy - eating right is one of the essential components of recovery.

Nutrition is the super glue that will (figuratively) stick your bones, muscles, and cells back together after a run: if you want your runs to be effective, you’ve gotta keep up with your nutrition plan.

Without it, you may as well be trying to tape that broken vase back together with scotch tape – barely helpful and definitely kind of ridiculous.

Nutrition is a broad topic, but there are a couple of main rules to go by:

1. Consume 1- 1.5g of protein per kg of body weight daily

2. Consume 0.45g of quality dietary fat per 500g of body weight daily ( or 20-30% of calorie intake)

3. Consume 3 – 10g of carbs per kg of body weight daily

Immediately post-run it is good to consume:

1 to 1.5 grams of carbs per kilogram (1 kg = 2.2 lbs) of

bodyweight

15-25 grams of protein

So stock up on all those nutritious foods because you'll need all their energy for the days ahead!

Hydration

Hydration does wonders for the body after one engages in physical activity.

Forget anything else. Guzzling some H2O should be your new post-workout routine!

Without it, all those kms might have been a waste of time.

In fact, keeping well hydrated is almost like a superpower, as it helps with muscle repair, nutrient distribution, and getting rid of byproducts from the energy released during a workout.

Optimal water intake depends on individual factors and the environment you're in, but generally, you should make it a habit to always have a bottle of water and sip regularly without reaching extreme thirst.

So if you want to feel the benefits of exercise and jump back into action the next day, make sure you don’t forget the most important step – staying hydrated!

Sleep

When it comes to recovering from a run, sleeping is just as important as doing the run itself!

Imagine if your body was expected to keep running and running without rest – it would be exhausted, and you'd end up reaching burnout status real fast.

Sleep gives our bodies time to repair themselves and replenish the energy that we use when working out.

So, if you want to make sure that your muscles get stronger and you have enough energy for your next workout session, don't forget about catching plenty of zzz's!

After all, sleep is the deepest state of recovery for the body.

Final Thoughts

As you can see, there are many things you can do to help your body recover after a run or workout.

But without a doubt, the most important factors are nutrition, sleep, and hydration.

Besides that, you can also engage in stress-management practices like mindfulness and meditation due to stress' impact on the body's recovery and growth.

Last but not least, stretching is also a viable thing to do in the context of maintaining range of motion and flexibility.

What is your favourite post-workout recovery tip? Comment below and let's discuss!

Also, buy my ultimate post-workout recovery eBook here<< and get even more tips on how to recover effectively. Only $2.99!