Recovery Techniques

August 24, 2026
  • Recovery at Home. Things all athletes should be doing at home.
    • Rehydrate and Refuel
      • Drink water or electrolyte-rich fluids.
      • Eat a carb-protein combo meal/snack within 30–60 minutes (e.g., banana with peanut butter, Greek yogurt with granola).
    • Muscle Recovery Tools
      • Foam Rolling
        • Target quads, hamstrings, calves, and IT bands.
        • 1–2 minutes per area to release tight spots.
      • Massage Guns
        • Great for breaking up muscle tension.
        • Use for 30–60 seconds per muscle group.
      • Inflammation Control (If your muscles are sore)
        • Cold Therapy
          • Ice bath (10–15 mins) or ice packs on sore spots.
            • Reduces inflammation and speeds healing.
          • Contrast Showers
            • Alternate hot and cold water (30 sec each) for 5–10 minutes.
            • Stimulates blood flow and recovery.
      • Stretching & Mobility
        • Static Stretching
          • After runs or in the evening. Focus on hip flexors, calves, hamstrings.
        • Passive Recovery
          • Sleep
          • Most important recovery tool.
          • Aim for 7–9 hours per night.
          • Rest Days
          • Don’t skip them. Recovery happens when you're not running.