6 home remedies for faster recovery

Recovery is key for all runners. The faster you recover, the sooner you’ll be able to get back to training. Now, there are plenty of things you can do to promote recovery, and while some of them can get pricy and may not be accessible (like big, expensive massage guns), there are a lot of things you can do at home on your own. Here are five things you can do to give your body the best chance at recovering quickly.

Warm up and cool down

This is so simple, you literally just have to tack on 15 minutes of easy running before and after your workout, yet it’s a difficult sell for so many runners. We get it–when you start your run, you just want to get right to it. And when you finish, you want to get home. But bookending your workouts with a few extra minutes will go a long way in helping you recover. Do your body a favour and commit to your warmups and cooldowns. You won’t regret it. 

Keep hydrated

Another easy but extremely important thing to do post-run is to drink water. If you finish your run at home, the first thing you should is grab a glass of water. If you’re running on the treadmill or at the track and have to drive home after your workout, plan ahead and pack a bottle so you can rehydrate on the way. 

Prioritize sleep

We know you’ve heard this before, but it’s worth repeating: sleep is crucial to recovery. Getting seven to nine hours of sleep is essential for health and recovery, for athletes and non-athletes alike. Sleep is when your body does its best work in repairing itself after the strain you put it through during the day, and it’s where the adaptations from your training (i.e. improved fitness) take hold. So it’s smart to organize your life, as much as possible, so that you’re going to bed seven to nine hours before you have to be up the next day. If you’re routinely having to set an alarm for six hours or less after you go to bed, you would benefit from going to bed earlier.

Replace calories burned 

Just like your post-run glass of water, it’s a good idea to eat something soon after you get in from a workout. If possible, find something with protein and carbs. Both of these will replenish the energy you used up during your run and aid in your body’s rebuilding and recovery. Eat as much as you need to feel satisfied, and don’t deprive yourself of treats now and then.

Foam roll

If you have a foam roller (or any type of self-massage tool), use it. If you don’t have one, consider getting one. Rolling out your legs (and any other body parts that feel tight) is a great way to prime them for a good recovery and get them ready for your next workout. 

Epsom salt baths

Magnesium is essential to good health, and many adults are deficient. It’s not a bad idea to take a daily supplement, but another great way to boost your magnesium is via bathing with Epsom salts–something ultrarunner and world record holder Camille Herron swears by. Two cups dissolved in a hot bath should do the trick. (Tip: it’s much cheaper to buy Epsom salts from the bulk food store than pre-packaged from the drugstore.)