Even if you’ve sipped water or a sports drink during your run, you’re likely to be dehydrated once you’ve finished. The test? What colour is your pee? If it’s any darker than a pale straw colour, you need to drink up. The best option is a drink containing electrolytes, so you don’t dilute your blood sodium levels. Try adding an electrolyte tab to your water or opt for coconut water, which contains naturally occurring electrolytes.
Your post-run snack should contain both carbs and protein (ideally a 4:1 ratio), to aid recovery and repair, and banish fatigue. Try a couple of slices of toast with peanut butter, an apple plus a handful of nuts, rice cakes topped with hummus or even a few slices of pizza. Aim to eat within an hour of finishing your run.
Static stretches should always be reserved for after your run, while your muscles are still warm and therefore more elastic. Aim to stretch your quads, hamstrings, calves, glutes and hip flexors, holding each stretch for atlas 30 seconds. Try these essential stretches
4. Foam roll
Ease post-run muscles with a foam roller. It will help to massage those tight spots, encouraging blood flow to the area and loosening any knots that might otherwise make stairs tricky the next day!
One of the easiest post-run recovery rituals you can undertake – simply pop on a pair of compression socks or tights after your run. They will boost your circulation, helping to reduce inflammation and lactic acid build-up.
While necking a beer the second you get through the door is probably not the best idea, we’re no party poopers. If you’ve crossed a race finish line or completed a long training run, acknowledge your achievement with a little treat. A small beer or glass of prosecco will go down well, as long as you don’t overdo it and have followed tips 1 to 5 first!