How Runners Should Recover After a Run: Tips from a physical therapist
If you just wrapped up a long run, race, or weekend workout, your body is in recovery mode. Whether you feel it or not. As a physical therapist who works with runners daily, I see the power of good recovery (and the consequences of ignoring it).
In this post, I’ll walk you through what happens in your body after a run, my top post-run recovery tips, and how to know when it’s safe to return to training.
What Happens in Your Body After a Run?
After running, your body enters repair mode. This is where you actually build strength and endurance, but only if you allow recovery to happen.
Running causes:
Micro-tears in muscle fibers
Stress to joints and connective tissues
Inflammatory response and fluid shifts
Nervous system fatigue
Recovery is what makes you stronger. But when skipped or rushed, those small stressors can turn into injuries like shin splints, Achilles issues, IT band pain, or low back discomfort.
Top Post-Run Recovery Tips for Runners
These are the exact strategies I recommend to the runners I work with in the clinic:
1. Don’t Sit Down Immediately
Keep moving after your run. Walk for 5–10 minutes or do a short cooldown on the treadmill. Light movement promotes circulation and reduces stiffness.
2. Rehydrate and Refuel Within 1–2 Hours
After a run, you’ve burned through glycogen and lost electrolytes through sweat. Rehydrate with water or an electrolyte drink and eat a meal with carbs + protein to replenish.
Example Recovery Meals:
Smoothie with banana, protein, and peanut butter
Chicken and rice bowl
Eggs, toast, and fruit (my personal favorite)
3. Do Light Mobility Instead of Static Stretching
Focus on gentle mobility to restore motion. These post-run drills are great:
Glute bridges
Hip flexor stretches
Foam rolling calves, quads, glutes
Open books for spinal mobility
4. Sleep = Recovery Gold
Most tissue repair happens during deep sleep. Prioritize 7–9 hours of quality sleep to allow full recovery, especially after long runs or hard sessions.
5. Respect Your Pain Signals
Normal soreness usually feels dull and improves with movement. Sharp or pinpoint pain, swelling, or altered walking = time to take a step back and possibly consult a physical therapist.
When to Start Running Again After a Race or Long Run
Here are general recovery windows (very general, lots of factors will change this):
3–5 mile run = rest 1 day
5K Race = rest 1–2 days
Long run (10+ miles) = rest 2–3 days
Half Marathon = rest 3–5 days
During this time, consider walking, swimming, biking, or mobility work.
When Should Runners See a Physical Therapist?
Reach out to a physical therapist, specifically us here at The Way :), if you notice:
Pain lasting more than 3–5 days
Swelling in a joint or tendon
Difficulty walking or limping
Pain that worsens with each run
As a PT, I help runners address imbalances, build strength, and recover efficiently so they can train consistently without experiencing setbacks.
