Running Recovery: 5 Tips to Help You Feel Better Post-Run

There is truly nothing better than the fresh air blowing past you on a good morning run to start your day, but what often happens next is the post-run blues. Post-run recovery can be missed often due to lack of time, lack of knowledge, and simply a lack of routine. Stretching and running recovery is very important and doesn’t have to take all day. When done correctly it can save you from having to deal with the repercussions later! Win- Win!

Here’s 5 running recovery tips to help you feel your best.

1. Allowing three minutes ideally both before, and immediately after your run, allows for proper muscle function and aids in the prevention of injury. Focus on dynamic stretching of the quadratus muscles, hamstrings, gastroc and soleus (calf muscles), and your anterior tibialis (your shins!).
2. When was the last time you truly practiced balancing? As in simply get on one foot, and stand there like a flamingo. Let’s start doing that! Not only is balancing a great exercise for ankle and foot stability, but it aids in the prevention of plantar fasciitis, knee pain, ankle injury and more. BUT, it’s also a great exercise for the brain! Balancing works the intrinsic muscles in the foot to help support our bodies as we age and are quite literally our base!
3. Replacing those worn out shoes! A good running shoe, with many miles, has been shown to only last a few months. Getting a gait analysis for both walking and running can be very helpful in determining proper shoe support needed for each individual to continue to aid in prevention of injuries and post run recovery.
4. Chiropractic care and electric stimulation are the perfect pre- and post-run treatment! We use these in our office for many of our running athletes to both prepare for a big race and post-run recovery for faster results. Focusing on spinal and extremities manipulation, as well as soft tissue work using the Graston technique and cupping can be equivalent to a deep tissue massage! Runners also mention how this helps to push themselves harder on their runs with better results and less post-run pain!
5. Outside of your runs, some of the best tips for running recovery is prepping your body for the next run! Weight lifting, pelvic floor, and core stability work can be the missing piece in recovery and injury prevention. Lateral exercises with focus on side to side movements can be great to strengthen and aid in your gait performance.

Looking for more post running recovery tips? Meet with your local, trained Chiropractor to work on your specific goals! We are conveniently located right upstairs, so come on up after your runs and let’s get you feeling great.

“It feels great to feel great!”