Recovery
Recover smarter to run stronger and avoid injuries
Featured Tips
Sleep Is Your Secret Weapon
Aim for 7-9 hours of sleep per night. Growth hormone is released during deep sleep, which is essential for muscle repair. Poor sleep impairs recovery and increases injury risk.
Listen to Your Body
Sharp pain, pain that gets worse as you run, or pain that changes your gait means stop and rest. Mild muscle soreness is normal; actual pain is not. When in doubt, take a day off.
All Tips
Foam Rolling Helps Recovery
Spend 10-15 minutes foam rolling after hard runs, focusing on calves, quads, IT band, and glutes. Roll slowly and pause on tender spots. It's not comfortable, but it helps release tight muscles.
Try Cross-Training
Swimming, cycling, or yoga on non-running days maintains fitness while giving running muscles a break. It's especially useful when recovering from minor niggles or building back after injury.
Refuel Within 30 Minutes
Eat a snack with carbs and protein within 30 minutes of finishing a run. This is when your muscles are most receptive to replenishing glycogen stores. A banana with peanut butter works well.