Running is tough on the body—in the best way. Every mile logged, hill climbed, and interval crushed is a step toward becoming stronger. But progress doesn’t happen during the workout itself—it happens during recovery. Whether you’re a new runner or chasing a PR, prioritizing recovery is one of the smartest ways to stay consistent, healthy, and improving.

Here are our top recovery tips and tricks for runners:

1. Don’t Skip the Warm Down

We build a warm down into your training plan for a reason—it matters. That short jog and bit of movement afterward helps your body transition out of hard effort, reduces tightness, and sets you up for a smoother recovery.

2. Refuel Within 30–60 Minutes

Your body needs fuel to rebuild. Aim for a mix of carbs and protein after your run—something like chocolate milk, a smoothie with fruit and Greek yogurt, or a sandwich with lean protein. The sooner you replenish, the better your muscles recover.

3. Hydrate Like It’s Your Job

Even mild dehydration can affect performance and recovery. Replace fluids lost through sweat, and don’t forget electrolytes—especially after long runs or hot-weather workouts. If your urine is pale yellow, you’re in good shape.

4. Sleep: Your Secret Weapon

If recovery had a gold standard, it would be sleep. Aim for 7–9 hours per night, and prioritize quality sleep after long runs or hard workouts. It’s the cheapest performance enhancer out there—and one of the most effective.

5. Stretch and Mobilize Daily

You don’t need to become a yogi, but 5–10 minutes of dynamic mobility or light stretching can go a long way. Focus on hips, hamstrings, calves, and quads. Foam rolling can help release tension, especially after tough sessions.

6. Rotate Your Shoes

Using multiple pairs of running shoes—especially if you run daily—can give the cushioning more time to recover and reduce injury risk. Alternate between models or just keep a second pair in rotation.

7. Easy Means Easy

Recovery runs should feel comfortable—not like another workout in disguise. Keep the effort low, resist the urge to chase pace, and let your body absorb the work from previous sessions.

8. Listen to the Signals

Soreness is normal; sharp or persistent pain isn’t. If something feels off, don’t push through it. Backing off for a day or two is better than being sidelined for weeks.

9. Take Rest Days Seriously

Rest days are training days. Give your body the chance to rebuild and adapt. Plan for at least one full rest day per week.

Final Thought: Recovery Isn’t Optional—It’s Strategic

You’re not being lazy by resting—you’re being smart. Consistency over time is what leads to breakthroughs, and recovery is what makes that consistency sustainable. So train hard, but recover even smarter. Your future self will thank you.

When race day arrives, your training isn’t the only thing that prepares you for success—it’s also how you fuel and hydrate before and during your run. Nailing your race nutrition strategy can be the difference between hitting your PR and hitting the wall. In this post, we’ll explore key strategies for race fueling and hydration, so you feel confident, energized, and ready to perform at your best.

The Role of Fueling and Hydration

Before diving into the specifics, it’s important to understand why fueling and hydration matter:

• Energy Provision: Carbohydrates are your muscles’ main fuel source. Proper fueling ensures that your glycogen stores are topped off, delaying fatigue and helping you maintain your pace.

• Hydration: Even mild dehydration can affect performance. Staying properly hydrated helps regulate body temperature, lubricates joints, and supports overall endurance.

• Mental Focus: A consistent nutrition strategy can help keep energy levels steady, warding off the “bonk” and keeping you mentally sharp during the race.

Pre-Race Fueling: Building a Solid Foundation

Your race nutrition journey starts days before the event, but the critical window is the final meal or snack you have before you take on the course.

1. Carbohydrate Loading:
   In the days leading up to your race, aim to increase your carbohydrate intake. This doesn’t mean loading up on sugar alone, but incorporating whole-grain pasta, rice, quinoa, fruits, and vegetables to maximize your muscle glycogen stores.

2. Pre-Race Meal:
   Plan to eat a carbohydrate-rich, low-fiber, and moderate-protein meal 2-3 hours before the race. This might look like:
   • A bowl of oatmeal with bananas and a drizzle of honey
   • A bagel with a light spread of peanut butter and jam
   • A smoothie with fruit, a scoop of protein, and a bit of yogurt for digestion
   These choices are designed to provide energy without weighing you down.

3. Hydrate Early and Often:
   In the hours before your start, sip water or an electrolyte-enhanced beverage steadily. Avoid chugging large amounts right before the race to prevent discomfort. A gradual approach helps your body optimize fluid absorption, ensuring that you start strong and hydrated.

During the Race: On-The-Go Fueling and Hydration

Once the race begins, sustaining your energy levels and staying hydrated can keep fatigue at bay. Here’s how to manage it during the run:

1. Fuel at Regular Intervals:
   For races lasting over an hour, plan to consume quick, easily digestible carbohydrates. Energy gels, chews, or small snacks like bananas work well. Many runners find that taking in fuel every 30-45 minutes stabilizes energy levels and prevents hitting the wall. Coach Rosie consumes 75-80g of carbohydrates per hour.

2. Hydrate Consistently:
   Most races offer water or sports drink stations along the course. Aim for small, consistent sips rather than large gulps. This steady hydration helps maintain your electrolyte balance and prevents cramping.

3. Adjust to Race Conditions:
   Be mindful of the weather and your exertion level. On hot days or during faster race paces, you might need to take in fluids and fuel a bit more frequently. Having a flexible plan allows you to adjust on the fly.

 Post-Race Recovery: Replenish and Restore

After crossing the finish line, recovery is critical for putting the pieces back together and preparing for your next run:

1. Rehydrate Wisely:
   Continue to replace fluids lost during the race. An electrolyte drink can be especially helpful if it’s been a long or particularly sweaty effort.

2. Refuel:
   Within 30-60 minutes post-race, aim to get a balance of carbohydrates and protein to jump-start your recovery. This could be a balanced meal or a snack, such as a smoothie with fruit and protein powder or a hearty sandwich with lean protein.

3. Listen to Your Body:
   Recovery is an individualized process. Notice how your body responds—if you’re sore or fatigued, give yourself the extra time to recover and rehydrate properly before hitting the next run.

Practice Makes Perfect

Fueling and hydration strategies are best honed during your long training runs. Use your workouts to experiment with:

• Timing and amounts of fuel

• Different combinations of solid and liquid carbohydrates

• Alternative hydration plans based on temperature and intensity

Finding the right balance during training will build confidence and ensure your race day plan isn’t a surprise.

Final Thoughts

Your race day. . .When we plan ahead with proper carbohydrate load, choose the right pre-race meal, stay hydrated and practice fueling strategies in our long runs, we set up for a strong successful race.

Remember, every runner’s needs are unique. Use your training as a testing ground to refine what works best for your body so that when race day arrives, you’re not only physically prepared but also strategically fueled and hydrated to cross the finish line feeling your best.

Happy racing, and may your fuel and hydration strategy propel you to new PRs!

"You're only as good as your training, and your training is only as good as your thinking." -Lauren Oliver
Article written by Neely Gracey
Updated by Rosie Edwards

If this is your first race ever, or your 1,000th race, in running, there are times where it gets tough while racing. Especially in the longer races. The doubts, negative thoughts, and emotions can sneak in and take over. Training your mind to focus on positive things will keep you moving forward towards your goals. The mantra you need today may change or evolve, or perhaps you need a few to get you through different parts of the race. Here are some ideas to get you started! 

Stronger Every Mile

Run Grateful

Chase The Dream

Attitude Is Everything

Every Mile Is A Gift

I Can, I Will

Fit, Fast, Fierce

You Are Strong

Focused Every Step

Embrace The Struggle

Breathe

Trust The Process

Be Strong

Attitude Determines Direction

Focus Ahead

Never Give Up

Relax

Be Fearless

Run Hard, Be Strong, Don't Quit

Chase Progress

Run With Ambition

Feed Your Focus

Run Inspired

Believe In You

Focus Determines Reality

One Foot In Front Of The Other

Conquer From Within

Relentless Spirit

Tough Times Don't Last

Enjoy The Journey

Strive For Progress

Positive Mind, Positive Outcome

Tips for the Taper

In running, the final phase of training is where you get sharp, peak, and taper. The last 1-3 weeks prior to a big race is where the emphasis is on all the fitness coming together at the right time. This part of training helps your body to mentally focus,  gives you time to hydrate, fuel, and rest in preparation for your big goal. Here are some tips to maximize the final phase of training to get the most out of yourself on race day!

Training

Cut back some of the miles, but still keep some turnover workouts in the training that final week. This will keep your muscle tension in a good place so you don’t feel “flat” or heavy legged on race day.

Psychological

Take some time during the taper weeks to get your mind in the right place for race day. Look back at all the training you have done to prepare for your goal, and gain confidence in yourself and your fitness.

Hydration

Start an emphasis on hydration during your taper. This will help your body perform on race day!

Fueling

It is important to not over eat during the taper phase. However, be certain to get in good nutrients the few days leading into the race. You want to have all your energy stores filled and ready to carry you to a strong finish.

Relax

Focus on sleep, propping the feet up, and encouraging your muscles to repair and freshen up prior to race day.

When you put all these tips together, it can bring you more confidence knowing you are trained, mentally prepared, hydrated, fueled, and rested… the key components to taking your goals from a dream to reality.

Are you heading to the beach for a final summer vacation? Or maybe you just want to spend some time relaxing by the pool, or lounging in the AC. No matter your intentions, if you want some quality reading, look no further.

Peak Performance by Steve Magness

Insight into the commonalities of success. From athletes, to CEO's, to musicians, what drives performance?


Run The World by Becky Wade

The story of pro marathoner Becky Wade when she traveled the world to explore what it's like to live and train in other cultures and landscapes. 


Let Your Mind Run by Deena Kastor

The American record holder for the Marathon, Deena Kastor, shares the story of how she achieved great things once she trained her mind to stay positive.


Endure by Alex Hutchinson

Learning to endure is a key trait to success. Using the mind to push a little further and a little faster.


Pepper Jones Series by Ali Dean

Sports fiction author and runner Ali Dean brings a high school runner girl to life in this easy-to-read story about the highs and lows of success in sports at a young age.


How Bad do you Want it? by Matt Fitzgerald

Mind over muscle is the mantra in this book as you learn to push your limits further than you thought possible.


Running with the Buffalos by Chris Lear

The true story of the 1998 men's cross-country team at the University of Colorado and their relentless focus for an NCAA victory. 


Unbroken by Laura Hillenbrand

A talented runner forced to forego his Olympic dreams when drafted for WW2.


Grit by Angela Duckworth

Insight into the combination of passion+perseverance=grit and grit is one of the key ingredients to success.

We want to introduce you to your coaches! At Runcoach, we strive to provide you the best virtual coaching experience possible, and that starts with having some of the best coaches! Tom, Hiruni, and Neely are all certified coaches with World Class running credentials. They are here to support you because they understand first hand the highs and lows of running, and now, you can utilize their expertise to help you towards your goals.

Tom is the founder and CEO of Runcoach. He is a lifelong runner, 3 time Olympic Trials Qualifier and respected coach. In short, Tom is passionate about running and more specifically, helping runners improve and achieve their personal goals. He wanted to build a tool that adapted with the infinitely changing needs of each athlete. Armed with a set of principles inspired by his time as a professional runner and his firsthand knowledge coaching Nike Farm athletes, Tom created Runcoach.

Through Runcoach, Tom has helped thousands of runners set new PR’s. He has trained marathoners ranging from 2:15 to 8:15 and remains convinced that anyone can improve their running and avoid injury with the right approach.

As a Runcoach gold member, you’ll be able to ask our coaches, like Tom, questions about your training, race preparation, injury prevention, and nutrition and get expert level advice and guidance to help you get to the next level.

Hiruni is the first to point out that we all have one thing in common. Regardless of fitness level or accomplishments, we are all trying to become the best version of ourselves. At a quick glance, you might not think you have much in common with Hiruni. Between her 10 national records for her home country of Sri Lanka and her impressive collegiate career at the University of Kentucky, she has accomplished things many of us may never achieve. Yet, Hiruni is a huge advocate of personal development through goal setting.

At Runcoach, Hiruni helps our runners set realistic goals, manage hectic schedules, avoid injury, and get the most out of every run. Each runner is different, and Hiruni loves unlocking the potential of runners just like you.

As a Runcoach Gold member, you will have access to people like Hiruni, coaches who know exactly how to help you become the best version of yourself.

Neely started running competitively in her early teens and just kept getting faster. She won eight NCAA DIV II Championships in college, and continued on to represent Team USA in five international competitions. In 2016, she was the first American finisher at the Boston Marathon with a time of 2:35. She is a master at juggling a busy life; rigorous training, wife, full time coach, and mom. She’s fought through illness and injury along the way but knows what it takes to persevere and stay mentally strong and focused.

As part of the Runcoach team, Neely shares her love of the sport and affinity to helping runners like you persevere through challenges all while balancing the many demands life throws your way. She is passionate about coaching athletes as well as offering up some of the insight she’s learned along her journey on the Runcoach blog and social media channels.

As a Runcoach Gold member you will have access to coaches like Neely who can help you balance your hectic lifestyle with the rewards that come with improving your running abilities.

• 
  We are so thrilled to be a part of Melinda's Marine Corps Marathon success.
  Her attitude of setting big goals that are scary, and then putting in the work to make them reality by pushing herself beyond her comfort zone, is what the journey of running is all about! From those who just ran their first mile ever, to the greatest Olympian, every runner goes through these same emotions so we wanted to share this story with you so you know you're not alone!
  
  
• Major milestone:
  Finished the Marine Corps Marathon 2017
• What is the secret to your success?
  Patience with myself, discipline & I trusting my training. I put my training in the hands of others that know better than I do.
• What is the biggest obstacle to reaching your goals and how do you get over it?
  The mental challenge!! I have a busy life makes it pretty normal to have days where you just don’t want to...(enter whatever here. Run, Gym, Work, Clean the house) Getting over that goal defeating monologue that can run through my head. I remind myself daily I am pretty sure that is just part being human. It’s Okay to feel that way but I am not going to achieve what I want if I give into it.
• What is the most rewarding part of training?
  Sense of personal achievement. I am a slooow runner, I am never going to win any races, get any trophies...I am okay with that. Running has always been a challenge for me, I have to push myself daily physically & mentally to do it. There is nothing more satisfying than completing something that I don’t think I can!
• What advice would you give to other members of the Runcoach community?
  Be gentle with yourself & Trust your training. Take each workout as it comes and do your best at that moment. It’s cliche but if this was easy everyone would be doing it, so embrace that fact, celebrate it, celebrate your training!
• Anything else you would like to share?
  I have always had a image of what a runner is. I don’t fit that picture. I am super slow, I am not skinny, I have thick legs, I carry extra weight. I like sweets and pizza...I can go on and on with my “doubts” on the fact that I am a runner. What’s the truth is I have completed a marathon & 10+ half marathons. I have logged thousands of miles in training and I love to run. That is what makes me a runner.
  
  
• What feedback would you offer on the Runcoach experience?
  Runcoach has been an awesome tool for training. It takes the guesswork & “my way” out of the equation. Left to my own devices I would probably over or under train. Last year was a great experience.
  
  Tell us your story!

We are excited to welcome Neely Spence Gracey to the Runcoach/Movecoach team.

Neely was born into running, as her father was racing the Boston marathon the day she was born. Steve, her dad, has a bronze medal from the 1991 World Championships in the Marathon, and was on the 1992 Barcelona Olympic Team. Because of watching her dad's success, Neely grew up believing that anything is possible.  She puts that belief to the test as she balances her own running career, coaching, and a baby on the way. 

Neely was the top American finisher in the 2016 Boston Marathon. She has run her way to a sub 1:10 Half Marathon, and has hopes to qualify post pregnancy to run in the 2020 Olympic Marathon Trials. More importantly, Neely loves helping runners like you achieve things you never thought possible.

We are thrilled to bring you her expertise and positivity as she joins our staff. If you follow us on Twitter, enjoy our Instagram photos, send us messages on Facebook, or find the blog tips helpful, there's a good chance you have already had the opportunity to interact with Neely. We encourage you to join us in welcoming her to the Runcoach/Movecoach team.

Follow us and learn more from Neely!
Twitter, Instagram, and Facebook
@runcoachsays @movecoachsays

The goal of a training plan: To take you from where you are, to where you want to be.

A good training routine encompasses fitness, mental focus, and good habits that get stronger with each week. First, you start to build a foundation, or base, that will hold up and support the entire pyramid. From there, the focus is to consistently meet your daily goals as you progress towards the peak. With each run, you train your body and mind to handle the workload, and you adapt your lifestyle and schedule to support your daily efforts.

Ultimately, your pyramid will be completed in the peak week, which is your final goal of the training cycle. To accomplish this, the Runcoach vV0₂ algorithm helps you along the way with pace and workout adjustments as you progress. The goal of this training philosophy is to keep injuries away with appropriate stress and recovery.

The ability to train consistently, and without injury, always results in higher fitness and better mental focus.
With a well constructed pyramid, you will be ready for whatever race day brings.

Modified by Cally Macumber

The number one rule for race day fueling; Don’t do anything new. Training with a race goal in mind, means that every run you do is practice for the race. You are training your muscles, your body, your mind, and your stomach. Learning to fuel and hydrate to get the most out of your training and racing will make a huge difference in the outcome of your performance, and it all starts in your daily practice.

Pre-Race Routine. For any run over 60 minutes, you will want to eat and hydrate beforehand. (See blog on Pre-Run and Post-Run Nutrition). This is a great opportunity to eat and drink the same thing you will on race morning. Once you know what sits well in your stomach, and fuels you for your miles, then stick with it! A standard pre-race breakfast is coffee (or tea) for a little caffeine, a bagel/toast/oatmeal and banana for carbs and fuel, and 16oz of electrolyte mix for hydration. Have this about 3 hours prior to the start of your race of any distance. Try this protocol before workouts and long runs and see how you feel! Adjust accordingly to determine what works for you, and then, don’t deviate.

Mid-Race Protocol. If you are doing a training run or race longer than 60 minutes, you may need to fuel and hydratethroughout. Look up what electrolyte fluid and gels the event will provide. It is very common in half marathon and marathon distances to offer gels on the course, but you want to know the brand, flavor, and if they contain caffeine. Then you will practice with those fluids and gels leading into the race to confirm they work for you. If they do not, you will need to carry your own. In training and racing, take gels every 35-45 minutes. Get the gel in right before a water station, and then drink water to wash it down (do not take electrolyte fluid with a gel). In between, you can take water and electrolyte fluid to stay well hydrated. If you are racing less than an 60 minutes, you will need nothing, or only water to get through the distance.

Practicing your Pre-Race Routine and your Mid-Race Protocol will help you figure out what your body needs to be successful and run strong the whole way!