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!