How to nail your recovery: a runner's guide

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How to nail your recovery: a runner's guide

As a runner, you’ll plan your training and race preparation with care but how often do you have a recovery strategy? We often forget about recovery, all our focus is on the finish line. However, what you do to recover from a long training run or race has a significant effect on your next run.

While there’s no magic wand to dissolve aching knees, stiff legs and tiredness, building in some simple steps to your fitness regime will pay off well and fast.

So, let’s get going…. Press Play :-)

Stretching little and often really makes a big difference. Try a few minutes when you get up and moments through the day – waiting for the kettle to boil, your toast to … toast, your coffee to filter, your emails to load…

Fuel and hydration are crucial. If you suffer from lethargy / headaches / exhaustion post Sunday-long-run then you’re not getting this right. A protein drink / bar will kick start recovery but you need to make sure you continue getting enough nutritionally rich food until you feel back to normal.

Hydration is of course vital. If you’re not sure that you’re getting it right, check your urine (yes, okay, enough with the eww!). Pale is good, strong yellow indicates dehydration. Nuun tablets are brilliant for this.

Maybe the most important thing is, be kind to yourself. We have brilliant bodies, capable of far more than we often believe but like anything, they fare better when looked after!

So, enjoy your triumphs this year, appreciate your resilience when things don’t go the way you hoped, and stretch, eat and be merry!

Got any top tips of your own? I’d love to hear from you, just type in below :-)


These are exercises that we've found very useful and want to share with our customers. But we're not certified instructors. Always consult your specialist before beginning any exercise programme. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.

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