Building a recovery plan
Running requires proper recovery to keep the body healthy and prevent injury, and the most effective approach is an organized plan that incorporates several components. Hydration, refueling, and proper sleep are all integral parts of a successful recovery strategy, and you don't have to put them all in place at once.
Hydration
Running depletes the body's fluids, electrolytes, and energy, so proper recovery is critical for staying healthy. How much recovery you need depends on factors like fitness level, the intensity of your runs, your weekly mileage, and your experience as a runner. Hydrating before and during a run helps keep blood sugar levels stable and prevents fatigue, and drinking a sports drink after a longer run helps replenish glycogen stores in the muscles. Hydration needs differ from person to person, so it's worth talking with your doctor about a plan tailored to you.
During an intense workout, sodium-containing drinks are often a better choice than plain water, since they replace lost fluids and help prevent hyponatremia, a potentially serious drop in blood sodium levels.
Refueling
On long runs, the body relies on glycogen stored in the liver and muscles for quick energy, and without refueling after a couple of hours of activity, those stores are likely to run low. Refueling strategies are worth testing out during training, experimenting with different approaches and tracking how they affect you afterward helps you find what works. Refueling replenishes muscle glycogen, promotes protein synthesis, and restores electrolytes, all of which speed recovery from a workout and build the strength to push harder next time.
The ideal window for refueling is within 30 to 60 minutes after exercising, though everyone's body works a little differently, so it's worth experimenting to see what works for you.
Rest
Rest is essential for repairing and growing muscle, tendon, and bone tissue. Exercise causes microscopic tears in these tissues, and the body needs time to repair the damage and regenerate, helping avoid overuse injuries like stress fractures or Achilles tendonitis. Rest days also help prevent mental fatigue, which can be just as detrimental to training as physical exhaustion, giving you a chance to refocus and come back rejuvenated for your next run or race.
While taking a full day off isn't always possible, aim to build at least one rest day into your weekly training plan, most runners do fine with one, though some need more.
Movement
Running builds strength throughout the body, from the tendons and ligaments to the bones, and it can also support brain health by increasing gray matter plasticity, which may enhance focus and help combat depression. It can be a great way to de-stress, too, according to family physician and running coach Amy Hamilton, M.D., even 20 minutes of running can help lower stress levels. Runners who regularly strength train, stretch, and foam roll tend to have healthier joints than sedentary counterparts, since running strengthens the legs and hips and makes joints more resistant to wear and tear.
Running is beneficial, but making the most of it takes a plan, strengthening your muscles, stretching, foam rolling, and building in breaks from running all help reduce muscle soreness and fatigue. If you're experiencing foot and ankle pain, a physical therapist can help you recover properly, and our team is ready to help you take the next step in your recovery journey.