Running and Exercise Recovery Tips

Running and Exercise Recovery Tips

Running is a great way to improve health, increase fitness, and provide a sense of accomplishment. But to improve health, you need to follow some steps to maximize recovery and ultimately boost your immunity and energy.

Recovery When Running

The first step of recovery actually takes place while you are running. Reducing unnecessary damage is most essential.

Some common injuries that runners experience are mostly lower-body injuries. For example runner’s knee, plantar fasciitis, Achilles tendonitis, iliotibial band syndrome shin splints, stress fracture. Your runs should consist of both joggings and walking at a harmonious pace. And your immunity should be top-notch to recover during a run. The AZ IV Team is now providing our services in Mesa for people who are suffering from lower-body injuries.

woman running on an empty road

Stretching & Cooling Down Properly

Make sure you stretch immediately after your run. Don’t jump back into your car to go home or sit on the bench. The cooldown period allows the lactic acid to be flushed out into your bloodstream and excrete out of your body.

Low-intensity exercise helps to remove lactic acid build-up. It promotes blood flow to relieve tight and sore muscles. These exercises can be done as a light jog or walk after your event or the rest day following. These cool-down exercises can be followed by a brief 10 to 15-min period of stretching to assist with tight or sore muscles.

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Proper Eating And Nutrition

After exercise, it is important that you replenish the energy stores (glycogen/carbohydrates, electrolytes, and protein). Also fluid stores you lost during activity. These will boost your immunity.

This nutrition will help the body recover from intense exercise and assist your immunity to improve the damage from the practice.


When glycogen synthesis is highest within the first hour after exercise, take a carbohydrate-rich snack/meal that provides 1-1.5g of carbohydrate per 1kg body weight.


Intense exercise causes damage to tissue levels. Protein helps to restore tissue damage and assist muscle adaptation. Essential amino acids from high-quality protein-rich foods in the hour after exercise promote protein restoration. Generally, 15-20g of protein in the first-hour post-exercise is recommended.

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Stay Hydrated

Constant hydration is the most important for recovery. Drink water both before and after runs. You can also have glucose or energy drinks for instant power. Drinking 8-10 glasses of water throughout the day is mandatory. Make drinking water a regular habit and see the level up in your immunity.


It is vital to rest after a strenuous run. Let your body take enough rest or you will experience burnout. A good night’s sleep is also important. Try to sleep for at least 6-7 hours at night. It will recover all the tears & wear your body faced the whole day.

You can achieve a good night’s sleep by ensuring the room is dark, quiet, and at a normal temperature. Also, you are free of electronic distractions. Ideally, one should have a well-developed sleep routine that consists of the strategies mentioned earlier and avoids caffeine and excessive fluid intake before sleep.

Recovery Of Soft Tissues

Our ways to help soft tissue recovery at home include foam rolling and wearing compression garments. Foam rolling on your back, ITB, hamstrings, quads, and calves significantly helps your soft tissue recovery. Spend at least 1-minute intervals in each area. You can wear compression garments for 24-hrs post-exercise too. Both methods can assist in reducing post-exercise muscle soreness and may enhance recovery of muscle performance.

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Massage For Recovery

A post-run massage can reduce excessive running or post-exercise muscle tone. Also can increase the range of motion of muscles. Massage also helps to improve blood circulation and immunity. It gives nutrition to damaged tissue, deactivate symptomatic trigger point, reduces post-exercise soreness, and delays the onset of muscle soreness (DOMS). Soft tissue recovery has also been said to help in psychological recovery alongside music. Warm baths and showers enhance muscle relaxation and allow healing.

You can also take services from AZ IV Team in Mesa for basic hydration and energy boost.


There is often doubt that ice baths (cold water immersion) are beneficial or not after running and exercise. In the case of running, ice helps to reduce inflammation resulting from intense activity. Ice also helps to decrease post-activity muscle soreness. The day after intense activity, you may use heat to help you relax tight muscles. Heat also promotes blood flow and boosts immunity in the body.

Doing Yoga

Yoga is an effective way to recover after a longer or more intensive run. Also, post-workout yoga benefits include reduced stress, easing sore muscles and pain. Yoga also helps to get better sleep.

Good yoga postures for runners are a downward dog, seated forward bend, and reclining pigeon. You can include reclining spinal twist, low lunge, and twisted dragon to support recovery after a good run.

Final Thought

Recovery doesn’t mean that you have to sit on the couch and watch television all day. In fact, active recovery is achieved by a movement that is less intense. It helps to increase immunity. This helps keep the muscles functional without too much stress on the tissues and joints.

A recovery run is best suited for almost all cases. In a recovery run your pace should be about 50 to 70 percent slower than your normal run. Its goal is not to make improvements in speed or distance. This is only to keep your muscles moving and blood flowing.

If you want to know more about immunity and energy boost, call us at 602-510-8179 or visit our website at AZ IV Team for an appointment.



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