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:
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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:
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.
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.
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:
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.
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.
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!
Written by Coach Alex
The early mornings, long workouts and countless miles are the engines that drive an athlete from the start to the finish line, but how do you fuel for the big day?
My name is Rosie Edwards. I am a professional marathoner from Great Britain and running coach. 
Recently, I had a fascinating conversation with a professional cycling coach. I was wanted to learn about the elite cycling world and their training. He emphasized that attention to recovery was paramount compared to the training itself.
I intuitively knew that nutrition and hydration are vital for not only competition, but for recovery into the next training session. Training at its simplest is stress, response, and adaptation. Appropriate hydration and nutrition (ie. Fueling) is paramount for the optimal response = improved fitness.
Glycogen (our body’s form of carbohydrate) is the main energy for our working muscles while it also assists in fat metabolism. In addition, glucose is the primary fuel for the brain. If the body is glycogen depleted then this can lead to physical (decreased force production, increased soreness, increased muscle weakness) and cognitive impairment.
Picture the last 10 km of a marathon when it is “go” time. If your cognitive function is impaired and your glycogen stores are depleted, responding to your competition's moves and staying engaged will certainly become a challenge.
How does fueling look for me?
Before the race and within training:
I aim for 7-10 g of carbohydrate/kg/day when in peak training. I lean towards low glycemic index or GI (slow release) carbohydrates including whole grains, fruits, vegetables, sweet potatoes, and lots of oats. Low GI is my preferred choice for preparation to avoid spiking my insulin levels too drastically. However, on race day or while training, high GI is preferred for fast energy.
On my heavier training days where the marathon workouts are longer and I have an additional strength session, I will be on the upper end of consumption in order to enhance recovery. On a lighter day that does not precede a hard workout, I will aim for 7 g/kg alongside 1-1.6g/kg of protein and healthy fats.
For those who train at altitude full-time or intermittently, protein is especially important as it aids in the formation of red blood cells. When training at higher elevations for a prolonged period of time or for Sunday long runs 2g/kg per day may be beneficial.
My pre-race my routine does not alter too much:
I will try to ingest the upper limit of carbohydrates before a race. I like to take some of this in the form of a fruit juice or sports drinks rather than heavy carbohydrate-dense foods. I always consume a protein and healthy fat included the night before. Race morning is simple: oats and honey.
I have been lucky enough to work with The Feed for the last 18 months. This has been a game-changer. Runcoach Members also have access to The Feed perks.
I hyper-hydrate 2 hours prior to my marathon using LMNT in 20 fl oz of water to ensure that my electrolytes are topped up before the start. Hyper-hydration is not something I would practice daily but before a particularly hot or long workout, I will.
When deciding how many carbohydrates to take in during the race I used a breath analysis test to measure carbohydrate oxidation. This occurs when we burn carbohydrate for fuel.
During the race, I take 75-80 g of carbohydrates per hour in the form of Science in Sport gels and Beta Fuel I also drink 24 oz of water. I aim to consume fluids and gels ~5 km (~20 mins). This setup provides me with a perfect blend of fast-release energy and hydration in addition to topping off my electrolytes in order to eliminate the risk of cramps. I make sure to practice every new fueling strategy in each marathon buildup multiple times before race day. It is vital to practice carbohydrate tolerance. You can train your gut in the same way you train your body and mind. Work up to the amount you can ingest and practice during each long run. Some people can tolerate 50g of carbohydrate which is then used as glucose, for others it can be as high as 85g.
After the race:
Ahhh! The time we can enjoy all the foods we have missed.
Personally, I struggle for many hours after a race or hard session to ingest solid food so I always opt for a smoothie. I blend 25 g of protein powder, almond milk, spinach, frozen berries, and a banana and aim to drink it as quickly as I can. Adding a frozen component can help to decrease your core temperature and aid recovery. This provides me with 50 g of carbohydrate and 25 g of protein (2:1 ratio) immediately. I then aim to eat a good source of antioxidants, fat, and protein to decrease inflammation within an hour. Avocado, spinach, and eggs on toast was made for this.
In addition to quantity, the most important piece is figuring out which fuel will elicit the best response from your body. More carbohydrates can be digested when glucose and fructose are ingested together because they are absorbed via different routes in the intestine. However, some people have difficulty absorbing fructose. Like many ingredients in a sports drink fructose is a simple sugar known as a monosaccharide. However, if the cells on the surface of your intestines are unable to break down the fructose efficiently malabsorption occurs. Not only will your body struggle to absorb it efficiently, but you may also experience the dreaded “tempo tummy”. Nausea and headaches can also ensue. Surprisingly it affects 1 in 3 people.
If you have experienced any of these issues during training or racing it may be advisable to try some products which do not contain fructose. Nuun Endurance is a non-fructose based equivalent. It’s very much a case of trial and error but beginning an informed self-study from day one of your build-up will give you the best shot of reaching the finish line feeling great.
For more info, please don’t hesitate to reach out: rosie@runcoach.com. Happy fueling!
Summer is the time for colorful, fresh, and fruity.
Fruits are in abundance this time of the year. You should be able to find all ingredients at any local grocery store. The prep for each drink is under 5 minutes!
1) Watermelon Juice - High in vitamin A, vitamin C and potassium. It’s about 92% water.
Ingredients
Directions
2) Lemonade - Great source of vitamin C. Also helps to improve your skin and digestion.
Ingredients
Directions
3)Tart Cherry Smoothie - Beneficial for post run/ workout recovery. Tart cherries battle inflammation, while the protein from the Greek yogurt rebuilds muscle.
Ingredients
¾ cup tart cherry juice
1 cup frozen pineapple
½ cup nonfat Greek yogurt
Directions
1. Place tart cherry juice in blender. Add frozen pineapple and yogurt.
2. Blend ingredients until smooth.
3. Serve chilled.
Fueling for your First Marathon
So you're up for a big marathon and have been checking all the boxes. You are logging tons of miles, nailing all your workouts, and even have your race day kit and shoes picked out weeks in advance. But, have you considered your marathon fueling strategy yet?
One of the most commonly overlooked aspects of marathon racing, is mid-race fueling. You body will endure a great deal of stress and will require carbohydrates and fluids to stay strong all the way to the finish line. The chances of hitting that "wall" are much less if you have been getting in a steady stream of calories and fluids throughout the race- But where should you begin?
Research shows that the body is able to process 40-60 grams of carbohydrates per hour during exercise. While it would be fantastic for everyone to have their own personal bottles out on the course, just like the elites, this is not possible. So…what do instead? I recommend taking water every 5k, about 6-10 ounces, and a bit more if racing in hot conditions. A trick I learned is to squeeze the cups at the top to get the most out of each. In addition to water, I recommend taking a gel every 5k as well. Gels contain about 20 grams of carbohydrates and are easy to stash in shorts, sports bras, and pockets. Gels, combined with water, are a great option to help keep you hydrated and fueled all the way to the finish.
If the idea of taking gels is not appealing to you, I recommend checking out the race website to see what sport drink will be offered out on the course. You can purchase this ahead of time and practice using it during your long runs to make sure everything sits right. Which brings me to the most important aspect of mid-race fueling, practicing your strategy ahead of time.
It’s important to practice using gels and fluids during your long runs and workouts to make sure your stomach is able to tolerate the calories. Your body will get better and better at processing mid-run fuel so nailing down a strategy early on in your build up is key. Without practicing ahead of time, you run the risk of experiencing mid-race GI distress-something no runner wants to deal with!
So hit your local running store and give a few different gel brands/flavors a try to see which one you’ll want on race day. You can also pick up many commonly used sport drinks at these stores as well. Practice your fueling strategy early on in your build up and often, then go check that final box! Happy Running!
Updated by Cally Macumber 1.26.24
The Caffeine Taper
Try cutting back caffeine during training to just workout days and long run day. Drink decaf, or a caffeine free tea as an alternative on the recovery and off days (if you still feel like you want and enjoy the routine). This will help you feel more energized to crush your hard training and will prepare you for race week when it is recommended to refrain from caffeine the 4 days leading into your race. Removing caffeine before an event helps create a heightened sensitivity, and when you have caffeine on race day, you will feel great!
The pros outweigh the cons as long as you practice to determine which source of caffeine and how much of it works for you. Once you develop a routine of incorporating caffeine into your training and racing, we look forward to hearing how you feel your performance has increased both with fitness and proper application of the ergogenic aid of caffeine!
Written by Neely Gracey
Updated by Cally Macumber
Did you know that water does more than just keep you hydrated? Obviously, that is an important role, but water is essential in your body for three other important tasks.
1-Water helps transport nutrients to the working muscles during training
2-Water eliminates waste products (like lactic acid) during high intensity training
3-Water works to keep your core temperature cooler by dissipating heat through sweating
Hydration does not have to be from water alone. Here are some other ideas of delicious, refreshing, and hydrating summer drinks.
The ramifications of not having enough fluid in your system can start with just 2% fluid loss. Headache, lack of concentration, dizziness, fatigue, inability to recover, and overall decreased ability to perform. Nothing that helps your training or allows you to work hard towards your goals. To avoid any of these happening to you this summer, here are a few things to include in your daily routine.
1-Drink 8-12 ounces of water when you first wake up to kick start hydration
2-Drink more than just water. Adding in electrolyte beverages will help your cells saturate with fluid and not dilute your body’s natural salt chemistry
3-Drink consistently throughout the day. Keep a water bottle with you at all times
Hold up your water bottle in a toast to quality summer training and good hydration!
Written by Neely Gracey
Updated by Cally Macumber
The main way to meet your goals is to follow your training plan, but it never hurts to put a little thought into what could help support your active lifestyle! Recovery, Strength Training, Consistency, Hydration, Mid Run/Race Fueling, and Pre-Run /Post-Run Nutrition are all important details that will help you feel stronger and healthier. There will be a series of blog posts on each of these topics, stay tuned!
Pre-Run and Post-Run Nutrition
When it comes to good eating habits, the number one thing to remember is moderation. Unless you have an allergy, or know certain foods don’t sit well in your stomach, then nothing is off limits. It’s all about the timing, and learning a good routine that works well for you. There are two key times when nutrition is critical during training; pre-run, and post-run. Let’s explore these in more detail.
Pre-run fueling is critical to dial in, especially if you have a sensitive stomach. If you’re a morning runner, you may not have much time to grab a snack before heading out to get in your training. Try something light, easy to digest, and carb focused for quick fuel. A banana, piece of toast, granola bar, sports chews, electrolyte mix, etc. All followed by water to wash it down and kick start your hydration for the day. Getting in some calories and fluids before a morning run is really important because you haven’t eaten for many hours, and you may have become dehydrated throughout the night. Fueling up beforehand will help ensure the success of your training efforts.
If you’re an afternoon/evening runner, than you have a day of meals to plan before your run. The morning isn’t too specific, but the meal/snack 3 hours prior to your run is very important. You will want to stick to something bland and not too heavy. A giant burrito may not leave you feeling great on your upcoming workout. Instead, try a sandwich, soup and side salad, sushi, etc. Good choices are things that are low in fats, easy to digest, and include no ingredients that irritate your stomach. Having a meal 3 hours before a run allows the body time to process and use the food as fuel. This will also help prevent cramps from eating too close to exercise.
Post-run fueling is all about starting the recovery process. In a run, your muscles are put under stress, and afterwards, they need protein to rebuild. Having carbs with your protein helps expedite this process, and according to the Olympic Training Performance Center, can also help boost your immune system. If you struggle to eat solids after running, you’re not alone! Try yogurt, smoothies, popsicles, or protein enriched milk. Whatever you consume post run, focus on carbs, proteins, antioxidants, essential fats, and fluids. The suggestion is to get in 100-200 calories within an hour of completing your run. You then have enough fuel to kick start recovery, protein synthesis, and rehydration before you get in your next full meal. Finding a routine that works for you will allow your body to function at it’s best and be ready to nail those workouts as you chase your goals.
