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!
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.
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 hydrate
throughout. 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!
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.
We know not every goal ends in a race, so don’t worry, we got your back. Our New Goals list has been updated to better suit your training endeavors as you progress from where you are to where you want to be.
While you can still sign up using a race as your goal, these four New Goals options help you find the perfect amount of training and intensity you want in your personalized fitness program.
1-Get Started! A 12 week plan to get you moving and in a new lifestyle routine. This plan is designed to build you to 8-12 miles/wk with a 4-5 Mi. Long Run.
2-Get Faster! A 24 week plan to get you more active towards long term goals. This plan is designed to build you to 8-12 miles/wk with a 4-5 Mi. Long Run.
3-Get Fitter! A 12 week plan to get you from your current fitness to the next level. This plan is designed to build you to 18-22 miles/wk with a 7-8 Mi. Long Run.
4-Go Further! A 24 week plan to get you more miles and intensity. This plan is designed to build you to 18-22 miles/wk with a 7-8 Mi. Long Run.
Happy Running!
Sign up here!
Runcoach
My Run Plan
Movecoach
