Taking time for recovery is crucial for any physical activity. Skipping recovery after running can make you more tired and increase the chance of getting hurt, which can affect how well you perform.
The most effective way to begin your recovery after a run is to cool down your body with slow jogging and gentle stretching.
After you finish your run, it's important to eat a mix of carbohydrates and protein within 40–50 minutes. Also, make sure to stay well-hydrated because it helps replace the fluids your body loses during running.
The rate and duration of recovery differ from person to person due to variables such as general fitness, running experience, and stamina.
Rather than aiming to run longer distances or faster speeds initially, beginners should focus on developing healthy habits and establishing a good post-run recovery routine.