Recovery should be an indispensable part of any physical activity, be it gym workouts, sports or dance fitness. It facilitates the repair of the body and mind while aiding in rebuilding and rejuvenation. The same holds true for running. However, most people who take up the activity for recreational purposes tend to overlook the important aspect of post-run recovery.
Anupam Gupta, a seasoned marathon runner from Greater Noida, believes that recovery after a run helps him maintain his sense of balance throughout the day, along with preventing burnout. “You may feel drained or groggy at the end of the day if you don’t recover from your run and go directly on to your daily activities, such as your office job or household chores,” he shares.
Skipping recovery after running can increase fatigue and raise the risk of injuries, ultimately impacting performance; hence, it’s essential to ensure a healthy recovery regimen, which provides an array of benefits. “It’s not while you’re running or engaging in any physical activity that your body is getting stronger and your muscles are developing,” says Rohan Sharma, a Delhi-based running coach. “The actual strengthening and repair occur during the recovery period, where the body can heal and adapt to the stress imposed during the exercise. By building endurance, strengthening the muscles and reducing injuries, recovery improves your overall performance.”
Cool down kickstart
The most crucial and recommended way to start your post-run recovery is to cool the body down. Two great ways to achieve this after a run are slow jogging and gentle stretching. “Both methods are equally good for bringing your body back to the normal state post-running,” says Sharma. “After a run, many people tend to focus on stretching. But if you can slow down your run and jog slowly for five minutes toward the end, it cools down your body efficiently. You should not stop abruptly after running fast for some time; it may hinder the body’s recovery process.”
Meeting nutrient and hydration requirements
During the run, you will lose fluids, electrolytes, calories, etc. Hence, it’s essential to replenish their reserves in the body since it needs fuel for recovery. “After completing your run, consume a combination of carbohydrates and protein within the first 40–50 minutes,” says Sharma. “Carbohydrates play a crucial role in delivering nutrients to your muscles, aiding in muscle repair and facilitating muscle growth. Similarly, protein provides essential amino acids that aid in repairing and rebuilding muscle tissues damaged during the run, promoting overall muscle recovery.”
Adequate hydration is essential as well because it replaces the fluids lost through sweating, helps control body temperature and facilitates efficient nutrient delivery to the muscles.
Individualized post-run recovery routine
Recovery varies from person to person since factors like stamina, running experience, general fitness, etc., affect its rate and duration. “A 10-kilometer run demands two to three days of recovery for beginners or those doing it after a long gap. On the contrary, a regular runner won’t require as much time to recuperate from a lengthy run,” says Gupta.
According to Sharma, the biggest error people make is copying the recovery routine followed by athletes with years of experience. “Since they are professionals, their workout regimens and schedules will be customized to meet their needs,” he explains. “This won’t be appropriate for others; there is a high possibility you will injure yourself if you try to mimic their routine.”
The best approach is to slow down your run toward the end, perform static stretches and then proceed with your nutrition regimen.
Tips for beginners
Establishing healthy running habits during the initial stages can help you achieve long-term goals. Instead of focusing on increasing the distance and speed initially, experts urge beginners to prioritize healthy habits, building an optimal post-run recovery routine over time.
“For someone new to running, listening to the body should be the priority,” says Gupta. “When I say listen to your body, I mean that if you experience any pain or discomfort when you start running, try to figure out what is actually happening. Pay attention to your body, try to gain some understanding of the cause and then work toward fixing it.”
Takeaways
- Skipping recovery following a run can cause fatigue, increase injury risk and impact overall performance.
- Jogging slowly toward the end of a run and doing some gentle stretching are two excellent ways to help you cool down post running.
- It’s crucial to have a healthy mix of protein and carbohydrates within 40–50 minutes after your run, as it provides energy to your body for recovery. Additionally, adequate hydration is essential to restore the fluids lost through sweating.
- The rate and duration of recovery differ depending on the individual, as multiple factors like stamina, running experience, overall fitness, etc., exert an influence on them.
