5 must-do things to nail your post-run recovery

Beach sprinting champion Katie Williams breaks it down!

By Katie Williams • 3 years ago • HEALTH & FITNESS


Running is a stress on the body, it creates tiny micro tears within the muscles.

Without conditioning your body correctly, recovery will not happen within the body, thus performance will be hindered and those niggles can turn into injury setbacks!

You only back what you put in, so read on for five must-do steps to nail your post-run recovery:

How to nail your post-run recovery


post-run recovery - sleep

Sleep is the most important factor for muscle recovery and repair. Adequate levels of sleep are vital for physical adaptations, mental health, and hormonal balance. Aim for a minimum of seven hours a night.

Related: 5 easy yoga poses to help you fall (and stay) asleep


Adequate hydration is critical for overall health, energy levels, performance, and recovery. Our bodies need water to function in everyday life and we require extra when exercising.

Here are some quick cues to make staying hydrated nice and easy:

  • Clear pee = hydration
  • Aim for 3 litres per day
  • Buy a big water bottle – set goals to drink enough every few hours, sip all day


Everything you eat has the ability to help heal your body or to harm it. Alcohol, processed food, and excess sugar create a toxic environment and create inflammation.

Therefore, opting for nutrient dense foods will allow your body to recover faster, remain healthy and increase performance.


Pain-free movement? Yes, it’s a thing! You need enough flexibility to move well and remain pain-free.

Including both dynamic stretching in your warm-ups while saving static stretching for after your workouts is a must for recovery.

Throwing in a hot yoga class or yoga movements at home is also a great way to increase flexibility

Related: Why all runners should practise yoga

Mobility and myofascial release

Mobility is the ability to move or be moved freely and easily. It’s the range of moment around the joint. Myofascial release can be done using a foam roller, it’s important for muscle release.

Tight muscles and trigger points sometimes need assistance to return to healthy normal tissue.

Myofascial release can be done using a foam roller, it’s important for muscle’s to be released every day or every few days as tight and fatigued muscles will often lead to injury and burnout.


The most common injuries runners of all levels face (and how to avoid them)

Why all runners should practice yoga

Trainer talk: What to do on rest and recovery days

Why wearing women’s-specific running shoes is actually really important

Images: iStock



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