Six Simple Ways To Recover After A Long Run
- Ben Lucas
- 2 days ago
- 2 min read
Recovery is where the real training gains happen, says Head Coach Ben Lucas. Follow his six simple steps to bounce back faster and be ready for your next run.
Long runs build endurance, but recovery helps your body adapt, says Head Coach Ben Lucas.. Here's how to recover well and keep your marathon training on track.
Most runners tend to focus on the long run, but the smart runners focus on what happens afterwards. That’s because recovery is where your body adapts to all the hard work you’ve put in.
Long runs break the body down. Recovery builds it back up. And that's where the magic happens. Here are six simple steps I recommend after a long run.
Step #1: Rehydrate
You don't need any fancy or expensive options here, just start replacing the fluids you've lost as quickly as you can. Water is usually enough for most runs, although longer sessions or hot conditions may also call for electrolytes.
Step #2: Refuel
A simple rule is to aim for a balance of carbohydrates and protein within an hour of finishing your training.
Step #3: Keep moving
Don’t just stop and flop onto the couch for the rest of the day. You might feel like doing it, but a gentle walk later in the day can help reduce stiff and tight muscles.
Step #4: Prioritise sleep
Nothing beats a good night’s rest for your physical and mental health. Sleep is still the most powerful recovery tool available and it’s free!
Pay attention to tight or sore muscles before they become bigger issues. Some muscle soreness is a normal part of marathon training, especially after a longer or harder session. Products like PainAway can be a useful addition to your recovery routine, helping provide targeted relief for mild muscle soreness and joint discomfort after longer training sessions.
Always read the label and follow the directions for use.
Step #6: Don't try to "make up" missed training
The day after a long run should support your recovery, not create more fatigue. The runners who perform best at TCS Sydney Marathon aren't always the ones who train the hardest. They're usually the ones who recover the smartest.
Want more expert training advice? Find the best running content here.
