5 Post-Run Habits That Will Actually Improve Muscle Recovery

Whether you're working to create a sustainable workout routine or simply wish to prioritize muscle recovery (as all runners should!), there are five core habits you should integrate into your post-run routine that will make a world of difference in the longevity of your running career. Yes, even if you aren't running competitively. 

Following intense exercise, it's important to ease out of the elevated heart rate phase and allow your body to cool down before abruptly coming to a stop. In terms of running, this means practicing active recovery, building this time onto the end of your workout. "End each run with active recovery or a slower walk or jog," suggests Raj Hathiramani, RRCA-certified run coach and fitness instructor at Mile High Run Club in New York City. When your heart rate is elevated as it is when doing cardio, the best way to recover is by returning your heart rate to baseline gradually, mitigating any dizziness that may come from suboptimal blood flow throughout your body after working out, he adds.

Check out this cool-down routine from fitness instructor Janeil Mason, M.S., for some inspiration:

Focusing on the larger muscles in your legs such as your glutes, quads, and calves will get the most bang for your buck, and the more frequently and longer you roll out, the better you'll feel. We're not saying the sensation is painless (tight muscles beget more severe discomfort), but in the long run, your legs will hold on to less tension. From the smaller muscles, integrating a hard object like a lacrosse ball into your routine can help loosen things up even further. "A hard ball will loosen localized and deeper soreness, with a golf ball for your feet or a lacrosse ball for your glutes," suggests Hathiramani.

Not hungry? Your body still needs fuel to repair the wear and tear on your muscles, so it can be helpful to have a small protein-rich snack anyway before the hunger catches up to you. When you're under intense strain for extended periods of time, your body may shut off hunger cues to divert energy elsewhere, so keep this in mind when your growling stomach mysteriously disappears after a run. 

Paired with a stretching and recovery routine, mbg's vitamin D3 potency+ supplement can help promote vitamin D sufficiency and in turn help support your muscle and bone health.*

Completing your workout doesn't mean you're done supporting your body. Neglecting to slot in time for active recovery, stretching, and proper fueling can result in muscle discomfort and soreness that may be simple to avoid otherwise. Treating post-run recovery with as much importance as the run itself will ensure you're able to keep up this movement practice for years to come. Remember, being proactive about recovery is always easier than retroactive care.