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3 Easy Running Recovery Tips To Get You Back On The Pavement Faster

Running can be super hard on the body, especially when you are just starting out. I remember around 5 years ago I was completely spent and sore for days after running a simple 5k in the park. Things are way different now that I have trained my body to run marathons, but I’ll never forget where I started. As I pushed past my former limits, recovery was key to being able to move to that next level, that longer distance. Here are a couple of ways that I was able to continue training by waking up with the freshest legs possible.

  1. Get a Roller: I used to think that rolling your body on a large item that reminds me of a pool noodle was ridiculous. It actually made no sense to me, until I started training. My roller has become my best friend. Using the roller within a couple of hours of running especially on my quads and my calves has made running the next day a bit easier vs. not rolling. It became a very faithful part of my recovery routine once I realized the stark difference of how much muscles felt the next day.
  2. Strength Training: This one was a game changer for me when training for my second marathon. While training for my first, I became burnt out with a run heavy training plan. The second time around I incorporated strength training 3x a week and usually the day before I run. It almost sounds crazy to run a long distance after doing leg presses and squats but for me, I am way more looser for a run the day after!
  3. Hydrate, Hydrate, Hydrate: Drinking a ton of water after a training run helps a LOT. Especially in the warm summer months. You body and muscles need water to aid in your recovery. So hydration is super key before AND after a long run in order to continue pushing hard in your training.

I’m teaming up with some of my favorite running bloggers to share recovery tips! Check them out!

Related: 7 Easy Ways To JumpStart Your New Running Goals


Angela @ Happy Fit Mama



Allie @ VITA Train 4 Life



Laura @ This Runner’s Recipes


Improve your run recovery time with these tried and true tips from myself, @HappyFitMama, @VITATrain4Life & @ThisRunRecipes! #recovery #running Click to Tweet

What are your running recovery tips?

Leslie Mitrovic

Saturday 29th of September 2018

Hey Nellie thank you for your post. I agree that after hydration using a roller might the 2nd best thing to recover. Ergonomic balls can also help to stretch core and relax lower back pain.

Jon Muller

Sunday 16th of September 2018

I love running because it's my simplest form of exercise. Thank you for the amazing recovery tips. I will keep these in mind and for sure I can enjoy running even more especially with friends.

Megan Jones

Thursday 13th of September 2018

It's interesting to read how your thought process has changed as you've been running longer. For me, so much of running and recovery is mental. It's listening to my body, giving it what it needs, and adapting as needed.


Wednesday 22nd of August 2018

Great tips - I always need the hydration reminder! Cognitively, I know it, but I can be so lazy about hydrating enough after a long run. I feel it the next day if I don't!

Janine Huldie

Wednesday 22nd of August 2018

While I am not a runner per say as you know, with all my lower back issues I actually do use a roller at the chiropractor and do agree that that is a big help in keeping the lower body and muscles more relaxed if nothing else. So could see how this could indeed help and benefit a runner.