QT: Speed Up the Post-Race Recovery Process

As runners, most of us don’t exactly “enjoy” being sidelined during the post-race recovery period.

Taking the time to recover properly before you start running is, in my view, a very necessary evil if you’re going to race.

While proper post-race recovery does take a certain amount of time, there are some ways that you can speed up your body’s recovery process.

X Ways to Speed Up Your Post-Race Recovery

Our bodies really are incredible machines.

And after a good hard race, our bodies will heal themselves relatively quickly.

But if you’re in a rush to get back to running again post-race, which most of us tend to be, here are some suggestions to help you get to Pain Free + 3 a little quicker.

Get More Sleep:

Hands down, our bodies do their best work when we are sleeping.

If you’re serious about speeding up the recovery process, you need to be serious about getting enough sleep for several days after your race.

Good Fuel:

I’m not going to try to tell you that you can’t indulge with a few treats after a race.

Want some ice cream? Eat some ice cream!

Craving a pizza? Get a pie all for yourself.

You do you, and do it with no regrets.

Just remember that your body needs vitamins and minerals to do the repair work necessary after a hard race.

And the best way to get ample vitamins and minerals? Is via quality food.

If you want to speed up your post-race recovery, eating ample fruits and veg needs to be a priority.

Drink Like a Fish:

Being well hydrated is always a good thing, obviously.


And when it comes to post-race recovery, being well hydrated helps move the process along as well.


Your body transports nutrients and waste products via the bloodstream.

When you are well hydrated, it’s easier for the blood to go where it needs to go and do what it needs to do than when you’re dehydrated.

Do Some Soft Tissue Work:

Stretch. Go get a massage. Get on the foam roller. Do some yoga.

Nothing crazy here, but one of the benefits of soft tissue work is that it increases blood flow to the area.

And bringing more blood to your sore muscles helps with nutrient delivery and waste product removal.

Get Some Easy Movement:

Note: easy movement isn’t the same as getting out there for a handful of running miles!

But just because we aren’t running, doesn’t mean we can’t (or shouldn’t!) move.

Walk. Hike. Bike. Swim. Yoga.

What you do isn’t as important as the fact that you’re doing something, as long as it isn’t too intense.

The Biggest Key to a Quick Recovery

All of the above suggestions will help speed up your post-race recovery.

But the biggest key to recovering quickly, without a doubt, is what you do before the race.

If you push it on race day, there is going to be some post-race soreness.

That’s just how our bodies work.

But if you’re fit and ready before the race? You’ll probably be ready to get back to running again in a few days.

If your training was a bit more hit and miss leading up to race day? Odds are, your post-race recovery is going to take a bit longer.

So if you want to reduce the amount of time you’ll need to spend focusing on your recovery after your race, the best thing you can do is put in the work before the race to prepare your body for what is in store.

Tips for speeding up your post-race recovery! #runchat Click To Tweet

What Do You Do to Try and Speed Up the Recovery Process?

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