Runners know all about the nuts and bolts of post-run recovery: nutrition, rehydration, stretching, and rest. While all these things are critical to maintaining healthy muscles and recuperating properly and quickly, you could be doing more. And having more fun while you’re at it. Here are nine聽tips to make your next post-run recovery more enjoyable.
1. Cool Down, Clean Up
鈥淎ny long trail run should end with a cooldown, which can be as simple as 10 to 15 minutes of very slow, easy running,鈥 says Elinor Fish, a Colorado-based ultrarunner and founder of聽. Afterward, treat yourself to a refreshing rinse with Nemo鈥檚 Helio Pressure Shower. A foot pump allows you to quickly pressurize its 2.9-gallon reservoir, providing a steady聽five-to-seven-minute聽stream of water to clean dirty legs (or dogs). Stand on the聽聽while you rinse to keep your toes clean and comfy, and dry off with REI鈥檚 absorbent and packable聽.
2. Soak It Up
Skiers and snowboarders get into hot tubs after a day in the snow. Runners should be able to soak their tired muscles, too. 鈥淲hile there doesn鈥檛 seem to be any scientific evidence of its efficacy, many runners find soaking in an Epsom salt baths very beneficial for alleviating post-run soreness,鈥 says Fish.聽Don鈥檛 linger so long that you dehydrate yourself, but warm up and聽relax.
3. Get Comfy
Time to get out of that tight-fitting and technical clothing and into some more appropriate for kicking back.聽For women, and are as cozy as they are聽stylish.聽For men, we like Prana鈥檚聽loose-fitting聽听补苍诲听肠辞迟迟辞苍/辫辞濒测听叠补谤谤颈苍驳别谤听贬辞辞诲颈别.
4. Treat Your Feet
Your feet have taken a pounding, literally. Kick off those running shoes and slide your toes into something relaxing and breathable. A pair of comfy, leather flip-flops, like the , featuring a plush footbed and cushioned midsole, will feel like heaven. A foot massage is a bonus. 鈥淚f your feet are achy or sore, self-massage can be helpful to move fluid from the feet and reduce swelling,鈥 says Fish.
5. Hydration Station
鈥淩ehydrating after a long run is essential to the recovery process,鈥 says Fish. 鈥淩ecovery is all about healing exercise-induced damage to the muscles and other tissues, so water is a critical ingredient in that process.鈥澛燚rink plenty of water by keeping your Hydro Flask Wide-Mouth Vacuum Bottle close at hand鈥攊t鈥檒l keep 64 ounces of water cold for up to 24 hours. For an added boost, mix in chocolate-flavored聽, which aids recovery and replaces essential minerals.
6. Music Heals
Turn your tailgate in the trailhead parking lot into a celebratory post-run haven. Break out聽the portable and packable聽REI Flex Lite Chair, fire up your favorite playlist using聽Outdoor Tech鈥檚 Turtle Shell 2.0聽portable speaker, and, (once you’ve rehydrated, see #5),聽crack a beer. It鈥檚 true, beer聽may not boost your recovery, per se, but that鈥檚 OK;聽it鈥檒l taste good, and you earned it. Keep your six-pack cold in聽Yeti鈥檚 Roadie 20 Cooler.
7. Fill Your Belly
鈥淲ithin 30 minutes聽of finishing a run, eat a recovery snack containing carbohydrates and protein,鈥 says Fish. 鈥淲hat you eat right after a run has a huge influence on the quality of your recovery, because it helps your body switch from being in a state of stress to healing.鈥 Fish recommends something like a fruit and spinach smoothie with hemp protein powder and almond milk. Impress your running buddies by whipping up a smoothie at the trailhead with Coleman鈥檚 battery-operated portable blender.聽Or drizzle sliced bananas with almond butter and serve it up trailside in聽.
8. Roll It Out
Foam rollers can do wonders for tight muscles, but wait a while before you dig deep. 鈥淩ight after a run, your muscles are inflamed and in a delicate state,鈥 says Fish. 鈥淪o as long as it鈥檚 not immediately after a hard workout, foam rollers can be great for stretching muscles, loosening adhered tissues, and improving mobility.鈥澛燭iger Tail鈥檚 USA Muscle Massager is essentially a handheld version of a full-size foam roller聽and can be used to alleviate sore, cramped, or tight muscles in your glutes, hip flexors, or IT bands. Or try聽Pro-Tec鈥檚 Orb Massage Ball聽to loosen knots in your calves and quads.
9. Snooze or Stretch Softly
Take a nap or pop into pigeon pose on the聽, a foam pad that packs up small and doubles as a perfect stretching mat. 鈥淩elaxed, static stretching can be beneficial right after a run, but聽I wouldn鈥檛 recommend anything too deep until the following day or way later in the same day,鈥 adds Fish.