How To Recover From A Running Workout: 6 Simple Steps You Can Follow

If you are a runner, you know it’s not exactly a walk in the park. While running is one of the most effective ways to stay fit and burn excess fat, it is also an intense activity that takes its toll on your body.

You can experience post-workout soreness, strain your muscles, or even sustain an injury as a result of your run. How do you recover from a running workout and prevent further damage? Here are six simple steps that will help you deal with the repercussions of your run.

Eat well before and after your workout

Whether you’re a vegan or an avid meat eater, you should eat well before a run. An unhealthy diet combined with high-intensity workouts can cause stomach upset and cramps. A good way to keep your stomach safe is by eating a few hours before your workout, but after that, you should try to avoid heavy meals. Instead, keep it light and simple to ensure you don’t make yourself sick. If you’re not sure what to eat, try stocking your fridge with healthy snacks like low-fat yogurt, fruit, nuts, and seeds. You can also try eating the same meal three days in a row; this will make it easier to keep it down.

Take a recovery walk or run

If you took a break from running too soon or did an especially intense workout, take a recovery walk or run as soon as possible. Running too soon after an intense workout can leave you feeling fatigued, but don’t push yourself too hard. Instead, opt for easy, low-intensity sessions three to five times a day to gradually increase your pace and energy. If you’re not sure what to do, try taking a walk around your neighborhood or around the office. A short walk can help you maintain the intensity of your workout while also getting your metabolism working again.

Spend some time doing core exercises

One of the best ways to recover from a run is to get your core muscles working. If you always focus on your running but neglect your core, then sooner or later you’ll be facing injuries. Core exercises like planks, crunches, and side planks can help you to stay strong and flexible. Try doing these exercises after a run to help you recover faster. You can also try using a foam roller to roll out your muscles while they’re warm. A weak core can lead to injuries and poor posture, making it harder to run efficiently. Strong core muscles can also help you to reduce lower back pain while also improving your breathing.

Hold your stretch

The best method to stretch out after a run is to hold your stretch. This will help to reset your muscles after a hard workout and also keep you from overstretching. Try holding a low-level stretch like the cat stretch for five to ten seconds and then slowly returning to the original position. This can be done before or after a run to help to maintain flexibility.

Take a rest day

Running continuously can cause stress on your body, especially if you’re pushing yourself too hard or not taking enough rest days. If you’ve been running regularly, try taking a rest day once every few weeks. Resting your body and mind will allow you to run again with more ease, and you’ll also have a chance to allow your muscles to recover.

Don’t push yourself too hard

Running is an effective way to improve your fitness, but you should always try to keep your running sessions under an hour. If you want to be able to run for longer and maintain a consistent fitness level, you’re going to have to take some breaks from running. If you push yourself too hard, you’re going to end up with injuries and be left with a poor fitness level that you’ll have to work hard to improve. Always try to run at an easy pace, and take a break every hour if you feel yourself getting out of breath.


Running is a great way to get fit and stay healthy, but it’s also a high-intensity sport that can be dangerous if you push yourself too hard and don’t take enough rest days. If you’re a beginner, it’s best to work slowly and build up your running over time. Before you know it, you’ll have plenty of stamina to run for long distances. And once you’ve got the hang of it, you can try some of these running tips to help you recover from your runs.