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5 Recovery Tips after Running

You’ve just finished your run, and you’re feeling good. You think to yourself, “I could do this again tomorrow.” Then the next day comes along and you’re so sore you can barely walk. I know this pain all too well because I’m a runner myself! But don’t worry: there are recovery ways to help prevent post-run soreness so that you can keep running pain free.

Get a massage

Massage can help relieve soreness, reduce muscle tension and improve circulation. You can get a massage from your partner or a massage therapist. If you don’t want to go out for a professional session, there are also some great at-home options such as the deep muscle massager and fascial massager. These tools work really well to relieve tired muscles after a long run!

Take a bath with epsom salts

Take a hot bath with epsom salts. Epsom salts are magnesium sulfate crystals, which can be found in most grocery stores and pharmacies. When you take a hot bath with them, the minerals will absorb into your skin and help relieve soreness in your muscles. You can also use epsom salt baths to improve sleep quality, as magnesium has been shown to decrease anxiety and improve deep sleep patterns.

Eat something healthy

After a run, your body needs to rebuild its stores of carbohydrates, proteins and fats. This can be accomplished by eating a balanced meal that contains some complex carbohydrates (such as whole grains or an energy bar) and lean protein (like chicken breast). Eating something that you enjoy will make it easier to stick to your post-run meal plan. Don’t forget to drink plenty of water throughout the day as well!


Stretching is an important part of a runner’s recovery process. Not only does it help prevent injuries, but stretching also improves your performance and is a great way to warm up before you start running.

Listen to your body

Listen to your body. We all have different limits and abilities, but if something doesn’t feel right, stop doing it. If you’re exercising with pain or an injury, don’t push through the pain; take a break instead. This is especially important if you’re running on soft surfaces like sand or mud that could cause further damage to your feet and ankles.

These are just some of the ways you can help your body recover after running. Hopefully we’ve given you some ideas on how to help with your body recovery! Just remember that it’s important not to push yourself too hard and listen to what your body is telling you.

Emily Brook

Emily Brook

Hi, I'm Emily, a Health and Fitness Specialist with FivaliFitness. With years of experience in the fitness industry as a certified personal trainer, I am passionate about helping individuals achieve their health and fitness goals.

Whether you're new to fitness or an experienced athlete, our products and resources are designed to support and enhance your fitness journey. So, if you have any questions, don't hesitate to reach out to me at any time!

The information provided in articles written by Fivali is intended for educational and reference purposes only. The content on this website ( is not intended to diagnose, treat, cure, or prevent any disease. We do not recommend self-diagnosis or self-treatment based on the information provided in our articles. Always consult a qualified healthcare professional if you have any concerns about your health or well-being.
If you are experiencing any symptoms or discomfort, we strongly encourage you to seek medical attention from a qualified healthcare professional. Only a licensed healthcare practitioner can provide an accurate diagnosis and appropriate treatment plan tailored to your individual needs.

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