{"id":9971,"date":"2024-01-28T05:43:32","date_gmt":"2024-01-27T22:43:32","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=9971"},"modified":"2024-01-28T05:43:32","modified_gmt":"2024-01-27T22:43:32","slug":"8-post-run-recovery-tips-according-to-experts","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=9971","title":{"rendered":"8 Post-Run Recovery Tips, According To Experts"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p> <span class=\"drop-cap__first text-dropcap \">A<\/span>s a runner, you may have your pace and refuel stops down to a tee during your run. However, if you\u2019re not paying attention to your recovery afterward, you could be missing out on key opportunities to improve your performance.<\/p>\n<p>Here\u2019s what running experts say about post-run recovery\u2014and how to do it right.<\/p>\n<h2>Why is post-run recovery important?<\/h2>\n<p>After a tough run, your first inclination may be to collapse onto the couch and reward yourself with a carb-heavy dinner. However, your training isn\u2019t over quite yet: Post-run recovery is essential for minimizing your risk of injury.<\/p>\n<p>\u201cPost-run recovery allows for the whole body to gradually return to normal,\u201d says <a href=\"https:\/\/www.thrivept.com\/ioonna\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.thrivept.com\/ioonna\">Ioona Felix<\/a>, PT, a board-certified sports and orthopedic physical therapist who works with runners at Thrive Integrated Physical Therapy in New York City. \u201cThis process will minimize soreness and tightness, reducing the risk of injuries.\u201d<\/p>\n<p>Recovery also helps to decrease inflammation, improve your range of motion, and optimize your performance, adds Felix.<\/p>\n<p>In fact, your greatest gains may come from what you do after you clock in miles.<\/p>\n<p>\u201cAs with most forms of exercise, the majority of running benefits come about as a result of the recovery period,\u201d says <a href=\"https:\/\/intownpt.com\/about-us\/staff\/dr-ingrid-anderson\/\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/intownpt.com\/about-us\/staff\/dr-ingrid-anderson\/\">Ingrid Anderson<\/a>, PT, an Atlanta-based physical therapist who works with runners. \u201cAt this time, a host of mechanisms in the body respond to the stresses and challenges of the exercise to prepare for similar activity in the future.\u201d<\/p>\n<p>In the hours and days after running, the body heals damaged tissues and builds up muscle fibers, tendons, ligaments, bone, and blood vessels, adds Anderson.<\/p>\n<div class=\"related-content \" style=\"\" data-module-init=\"related-content\" data-module-immediate=\"\" v-cloak=\"\">\n<div class=\"related-content__wrapper \" v-cloak=\"\" :class=\"{'is-loaded':isLoaded}\">\n<p> <span class=\"inline text-h5 text-seafoam-dark\">Related Stories<\/span> <\/p>\n<p> <related-content class=\"related-content__links\" parent-article-permalink=\"https:\/\/www.wellandgood.com\/post-run-recovery\/\" current-title=\"8 Post-Run Recovery Tips From Experts To Help You Bounce Back Faster\" current-image=\"https:\/\/www.wellandgood.com\/wp-content\/uploads\/2024\/01\/Stocksy_txp59a9a6490Os300_Medium_373440-425x285_418x278_true_70.webp\" v-on:parsely-posts-loaded=\"onPostsLoaded\" start-date=\"2023-07-27\" tag=\"div\" inline-template=\"\" url=\"https:\/\/www.wellandgood.com\/post-run-recovery\/\" secret=\"w5ztterVB03LGZJLfXS0hf3EvQBuFFIWew9hmVQxthU\" apikey=\"wellandgood.com\" limit=\"3\"> <\/p>\n<div>\n<div class=\"related-content__card mb-[10px] sm:mb-[20px]\" :class=\"{'related-content__card--full':posts.length === 1}\" v-for=\"(post, key) in posts\"> <a v-on:click.prevent=\"trackLinkGA($event, key)\" :href=\"https:\/\/www.wellandgood.com\/post-run-recovery\/post.url\" data-url-source=\"related-content\" class=\"related-content__link\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"\"> <\/p>\n<div class=\"related-content__card--image bg-tan\" :style=\"{ backgroundImage: 'url(' + post.image_url + ')' }\"> <img :src=\"https:\/\/www.wellandgood.com\/post-run-recovery\/post.image_url\" :alt=\"post.title\"\/> <\/div>\n<p> <\/a>  <\/div>\n<\/p><\/div>\n<p> <\/related-content> <\/div>\n<\/p><\/div>\n<p>This is also the time when your cells adjust to the demands of exercise by enhancing their ability to use oxygen and manufacturing certain proteins to maintain and improve functioning under stress.<\/p>\n<h2>8 ways to recover after a run<\/h2>\n<h3>1. Cool down properly<\/h3>\n<p>In recent years, there\u2019s been debate around the need for a cool-down after workouts. A 2018 review in the journal <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fgo.skimresources.com%3Fid%3D104860X1561639%26xs%3D1%26xcust%3DSTMSFT-1154563%26url%3Dhttps%253A%252F%252Flink.springer.com%252Farticle%252F10.1007%252Fs40279-018-0916-2&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fpost-run-recovery%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" class=\"no-underline citation\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-018-0916-2\" data-type=\"affiliateLink\" data-aff-intermediate=\"https:\/\/go.skimresources.com?id=104860X1561639&amp;xs=1&amp;xcust=STMSFT-1154563&amp;url=https%3A%2F%2Flink.springer.com%2Farticle%2F10.1007%2Fs40279-018-0916-2\"><em>Sports Medicine<\/em><\/a> found that active cool-downs don\u2019t seem to make a significant difference in performance or injury prevention. However, cooling down may have some small benefits in removing lactic acid (which is a byproduct of burning glucose for energy while exercising that causes muscle fatigue and soreness) from your blood faster and helping your immune, cardiovascular, and respiratory systems recover more quickly.<\/p>\n<p>Although more research is needed, many experts and organizations still recommend cool-downs. The <a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/warm-up-cool-down\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/warm-up-cool-down\">American Heart Association<\/a> (AHA) suggests cooling down after a workout to help gradually slow down your heartbeat, adding that if you stop too quickly, you could feel sick or even pass out.<\/p>\n<p>\u201cContinuing at a slower pace by walking or jogging allows the body to adjust to the changing demands and return to normal operations faster,\u201d says Anderson. \u201cSudden decreases in activity can cause blood pressure to drop because there is less muscular action pumping blood to the heart.\u201d<\/p>\n<p>Since this continued activity maintains a somewhat elevated level of blood flow to your muscles, they receive a steady flow of oxygen and nutrients (while excess metabolic waste products and CO2 are removed from circulation more quickly), adds Anderson. This helps your body\u2019s overall chemical environment normalize faster after a run.<\/p>\n<h3>2. Replenish with the right nutrition<\/h3>\n<p>When you run, your body burns through calories from fat, carbohydrates, and proteins that circulate in the bloodstream and are stored in muscles, says Anderson. Usually, the primary measure of how much metabolic fuel is available for use is found in the amount of glucose in your bloodstream (also known as blood sugar).<\/p>\n<p>As that glucose gets depleted, you end up low on fuel\u2014which can cause fatigue, weakness, shaking, or even fainting. Plus, as your muscles and joints work during a run, they get pulled, compressed, and exposed to impact. The resulting damage needs proteins and minerals like calcium for repair.<\/p>\n<p>\u201cHaving a post-workout snack or meal helps to replenish the supply of water, <a href=\"https:\/\/www.wellandgood.com\/signs-of-electrolyte-imbalance\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/signs-of-electrolyte-imbalance\/\">electrolytes<\/a>, glucose, proteins, and minerals in the body,\u201d says Anderson. \u201cFood choices to refuel and replenish after a demanding workout may include fruit, nuts, a garden salad with leafy greens and dressing, or something as simple as cheese and crackers.\u201d<\/p>\n<p>Combining carbohydrates with proteins can help your body replenish glycogen and repair tissue, per a January review in the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7796021\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" class=\"no-underline citation\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7796021\/\"><em>International Journal of Environmental Research and Public Health<\/em><\/a>. Even though there are plenty of new sports formulations on the market, you don\u2019t need these recovery products if you consume enough carbohydrates at multiple intervals throughout your post-exercise recovery.<\/p>\n<p>To pinpoint the <a href=\"https:\/\/www.wellandgood.com\/counting-macros\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/counting-macros\/\">right amounts of macronutrients<\/a> for your body and training schedule, speak to a registered dietitian nutritionist.<\/p>\n<h3>3. Hydrate with plenty of water<\/h3>\n<p>As part of your post-run recovery, make sure you\u2019re replenishing your body\u2019s water.<\/p>\n<p>Your body uses water to regulate temperature and muscle performance since it\u2019s the main component of both sweat and blood plasma.<\/p>\n<p>\u201cWhile we do not commonly think of blood as part of our body&#8217;s cooling mechanism, dilating blood vessels move heat from within muscles and other organs closer to the surface of the skin, especially in the extremities,\u201d adds Anderson. \u201cThis allows heat to dissipate as well and reduces heat-induced stresses on those tissues.\u201d<\/p>\n<p>During a run, your blood flow also increases to muscles that are actively being used for exercise. The amount of water needed to carry through all these tasks can be significant.<\/p>\n<p>Plus, certain track and field events like endurance racing carry a high risk of dehydration\u2014and if you lose more than two percent of your body weight from sweating, it could potentially hinder your performance, per a 2019 study in <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30943836\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" class=\"no-underline citation\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30943836\/\"><em>International Journal of Sport Nutrition and Exercise Metabolism<\/em><\/a>. Runners often train and compete in hot environments, where hydration and fluid balance become key.<\/p>\n<p>\u201cIf you are a serious runner, it\u2019s a best practice to work with a sports nutritionist or dietitian to develop a bespoke hydration and fueling plan for various running distances and weather conditions,\u201d says Felix. \u201cOptimizing your performance, as well as your recovery, depends highly on the right balance of fluids, electrolytes, and carbohydrates.\u201d<\/p>\n<h3>4. Stretch gently<\/h3>\n<p>First, it\u2019s important to note that more research is needed to determine if post-run stretching has benefits and what those may be. For instance, there was no evidence that static stretching helped to speed up recovery after a workout in a 2021 review published in <a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphys.2021.677581\/full\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" class=\"no-underline citation\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphys.2021.677581\/full\"><em>Frontiers in Physiology<\/em><\/a>.<\/p>\n<p>However, many run coaches and other experts still recommend it. With each step taken during a run, the muscles of the lower body contract, shortening to perform the work of moving the body forward, says Anderson. As a result, muscles can become tighter and stiffer at rest.<\/p>\n<p>Too much tension in your muscles reduces your range of motion. This increases the chances of a strain injury and can negatively impact proper posture and movement.<\/p>\n<p>\u201cTo reduce the risk of tight muscles causing problems like this and to keep joints moving well, it is important to <a href=\"https:\/\/www.wellandgood.com\/running-cool-down-stretches\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/running-cool-down-stretches\/\">stretch after running<\/a>,\u201d says Anderson.<\/p>\n<p>But remember: As a runner, your entire body needs love after a workout.<\/p>\n<p>\u201cIt is not just our legs that are doing the work,\u201d says Felix. \u201cOur core, back, and arms are involved and you should be thorough when targeting these areas.\u201d<\/p>\n<p>An added note: Static stretching\u2014the kind where you hold a certain position for some time\u2014should only be used as part of cool-down routines to help prevent injury, per the <em><a href=\"https:\/\/www.hss.edu\/article_static_dynamic_stretching.asp\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.hss.edu\/article_static_dynamic_stretching.asp\">Hospital for Special Surgery<\/a><\/em>. Static stretching before a race or long run can hinder your body from reacting quickly and negatively affect your performance. Stick to dynamic stretching, the kind where you\u2019re continuously moving as you stretch, before your run.<\/p>\n<div class=\"iframe-container\">\n<p><iframe loading=\"lazy\" title=\"Running Warm Up | Trainer of the Month Club | Well+Good\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/xObddmVyXD4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<\/div>\n<h3>5. Massage sore muscles<\/h3>\n<p>Treat yourself to a DIY <a href=\"https:\/\/www.wellandgood.com\/foam-roller-massage\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/foam-roller-massage\/\">massage with a foam roller<\/a> after your run: It may help in recovery after training by lowering muscle soreness and increasing pain tolerance, per a 2020 review in <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S136085921930395X\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" class=\"no-underline citation\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S136085921930395X\"><em>Journal of Bodywork and Movement Therapies<\/em><\/a>.<\/p>\n<p>\u201cRolling out your muscles with a foam roller will help with stimulating blood flow,\u201d says <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fwww.pntrac.com%2Ft%2F8-12581-270671-229594%3Fsid%3DSTMSFT-1154563%26website%3D378726%26url%3Dhttps%253A%252F%252Fwww.alomoves.com%252Finstructors%252Fceren-kalyon%253Finstructors%253Dceren-kalyon%2526amp%253Border%253Ddate%2526amp%253B&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fpost-run-recovery%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.alomoves.com\/instructors\/ceren-kalyon?instructors=ceren-kalyon&amp;order=date&amp;\" data-type=\"affiliateLink\" data-aff-intermediate=\"https:\/\/www.pntrac.com\/t\/8-12581-270671-229594?sid=STMSFT-1154563&amp;website=378726&amp;url=https%3A%2F%2Fwww.alomoves.com%2Finstructors%2Fceren-kalyon%3Finstructors%3Dceren-kalyon%26amp%3Border%3Ddate%26amp%3B\">Ceren Kalyon<\/a>, a running coach certified by the National Strength and Conditioning Association and National Academy of Sports Medicine, who leads Alo Moves\u2019 running series, <a href=\"https:\/\/clicks.trx-hub.com\/xid\/leafgroup_ca5e0_wellgood?q=https%3A%2F%2Fwww.pntrac.com%2Ft%2F8-12581-270671-229594%3Fsid%3DSTMSFT-1154563%26website%3D378726%26url%3Dhttps%253A%252F%252Fwww.alomoves.com%252Fseries%252Fready-set-run&amp;p=https%3A%2F%2Fwww.wellandgood.com%2Fpost-run-recovery%2F&amp;event_type=click\" target=\"_blank\" rel=\"noopener nofollow\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.alomoves.com\/series\/ready-set-run\" data-type=\"affiliateLink\" data-aff-intermediate=\"https:\/\/www.pntrac.com\/t\/8-12581-270671-229594?sid=STMSFT-1154563&amp;website=378726&amp;url=https%3A%2F%2Fwww.alomoves.com%2Fseries%2Fready-set-run\">Ready, Set, Run<\/a>.<\/p>\n<p>In fact, foam rolling on the side of the thigh led to a 74-percent increase in blood flow improvement immediately and a 53-percent improvement after 30 minutes compared to not foam rolling in a small 2017 study in the <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27749733\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" class=\"no-underline citation\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27749733\/\"><em>Journal of Strength and Conditioning Research<\/em><\/a>.<\/p>\n<p>Blood flow is important for muscle recovery because it provides the muscle with fresh blood and oxygen and sends muscle waste back to the kidneys, which leads to a quicker recovery and less soreness, per the <a href=\"https:\/\/www.urmc.rochester.edu\/MediaLibraries\/URMCMedia\/noyes\/migrated-media\/PT-Blog-April_1.pdf\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.urmc.rochester.edu\/MediaLibraries\/URMCMedia\/noyes\/migrated-media\/PT-Blog-April_1.pdf\">University of Rochester Medical Center<\/a>.<\/p>\n<p>Another small 2015 study in the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4299735\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" class=\"no-underline citation\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4299735\/\"><em>Journal of Athletic Training<\/em><\/a> found that men who did squats and used a foam roller afterward felt less thigh muscle tenderness\u2014and also performed better in activities like sprinting.<\/p>\n<p>If you have questions about how to foam roll or if it\u2019s right for your routine, speak with a personal trainer or physical therapist.<\/p>\n<h3>6. Go ahead and relax<\/h3>\n<p>Try not to jump right into chores or work after your run. Instead, take a moment to jumpstart your recovery by centering yourself in relaxing breaths.<\/p>\n<p>\u201cAfter your run, <a href=\"https:\/\/www.wellandgood.com\/quick-breathwork-exercises\/#:~:text=First%2C%20close%20your%20eyes%20and,rounds%20as%20you'd%20like.\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/quick-breathwork-exercises\/#:~:text=First%2C%20close%20your%20eyes%20and,rounds%20as%20you'd%20like.\">simple breathing exercises<\/a> help decompress both your body and mind, but also aid in your recovery by increasing blood flow and oxygen to your muscles,\u201d says Felix. \u201cDuring your cool-down stretching or yoga, take a few deep breaths, inhaling through your nose and exhaling through your mouth.\u201d<\/p>\n<p>Incorporating rest throughout your training routine is also critical.<\/p>\n<p>\u201cYour muscle tissue, joints, and bones all need time to recover from the intense stress running places on the body,\u201d adds Felix. \u201cThe amount of rest depends on your age, frequency, duration, and experience level. As a rule of thumb, you should consider at least one to two days of rest after a long run\u2014and potentially longer if you are an older runner.\u201d<\/p>\n<p>Of course, resting from running can still be <a href=\"https:\/\/www.wellandgood.com\/active-recovery\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/active-recovery\/\">active recovery<\/a>: Consider activities that build flexibility, stability, balance, <a href=\"https:\/\/www.wellandgood.com\/muscular-endurance\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/muscular-endurance\/\">muscular endurance<\/a>, and core strength, like Pilates or yoga.<\/p>\n<h3>7. Get enough sleep<\/h3>\n<p>Your recovery also happens when you\u2019re catching zzzs at night.<\/p>\n<p>\u201cThe importance of solid sleep cannot be understated for runners,\u201d says Felix. \u201cThe reality is that significant physiological activities occur during the sleep cycle. Hormones are excreted that aid muscle growth as well as repair cellular and tissue damage.\u201d<\/p>\n<p><a href=\"https:\/\/www.wellandgood.com\/sleep-deprivation-effects\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/sleep-deprivation-effects\/\">Sleep deprivation<\/a> has been found to decrease endurance performance, especially for longer exercises that are more than 30 minutes, per a 2023 review in the <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36472094\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" class=\"no-underline citation\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36472094\/\"><em>European Journal of Sport Science<\/em><\/a>.<\/p>\n<p>When 20 athletes completed a 12-minute running exercise after a regular night\u2019s sleep versus just four hours of sleep, they ran more slowly, less far, and had decreased cognitive functions like reaction time, mood, and concentration when they&#8217;d slept less, per a 2020 study in the journal <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32891607\/\" referrerpolicy=\"no-referrer-when-downgrade\" class=\"no-underline citation\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32891607\/\"><em>Physiology &amp; Behavior<\/em><\/a>. Their body responses like core temperature and heart rate were also lower with less sleep.<\/p>\n<p>\u201cA good night&#8217;s sleep is important for your body to perform to the best of its ability,\u201d says Kalyon. <a href=\"https:\/\/www.wellandgood.com\/how-much-deep-sleep\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/how-much-deep-sleep\/\">How much sleep you need<\/a> depends on several factors such as age, gender, and fitness level, FYI.<\/p>\n<h3>8. Consider cold therapy<\/h3>\n<p>If you haven\u2019t already, consider taking the plunge to try <a href=\"https:\/\/www.wellandgood.com\/at-home-ice-baths\/\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.wellandgood.com\/at-home-ice-baths\/\">cold therapy<\/a> after a run.<\/p>\n<p>\u201cThe best way to reduce inflammation and soothe sore muscles is to try a cold plunge or ice bath,\u201d says Kalyon. \u201cProfessional athletes and marathon runners do this to help speed up their recoveries.\u201d<\/p>\n<p>Although more studies are needed, some research points toward the benefits of this long-standing practice. Cold water significantly decreased runners\u2019 perceptions of muscle soreness and exercise effort level right after the workout\u2014and lowered levels of lactate (a byproduct of exercise) after 24 and 48 hours, per a 2023 review in <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9896520\/\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" class=\"no-underline citation\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9896520\/\"><em>Frontiers in Physiology<\/em><\/a>.<\/p>\n<p>Don\u2019t linger for too long, though: It\u2019s best to start with a 5-minute cold plunge and to stay in it no longer than 10 minutes. Most of the benefits are found within the first few minutes, anyhow, and taper off after the three-minute mark, per the <a href=\"https:\/\/health.clevelandclinic.org\/what-to-know-about-cold-plunges\" target=\"_blank\" rel=\"noopener\" referrerpolicy=\"no-referrer-when-downgrade\" data-vars-event=\"body text\" data-vars-click-url=\"https:\/\/health.clevelandclinic.org\/what-to-know-about-cold-plunges\">Cleveland Clinic<\/a>.<\/p>\n<p>Check with your doctor before you jump in, though, because cold baths can be potentially dangerous for those with underlying conditions such as heart disease, high blood pressure, and diabetes.<\/p>\n<div class=\"block-thin post-citations mt-[40px] mb-[30px]\" data-module-init=\"main-2020\/post-citations\" data-module-immediate=\"true\">\n<hr class=\"!border-seafoam-dark mb-[24px]\"\/>\n<div class=\"post-citations-content flex flex-col gap-[24px]\">\n<p>Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.<\/p>\n<div>\n<ol class=\"!ml-[18px] !mt-0\">\n<li>\n              Van Hooren, B., &amp; Peake, J.M. \u201cDo We Need a Cool-Down After Exercise? A Narrative Review of the Psychophysiological Effects and the Effects on Performance, Injuries and the Long-Term Adaptive Response.\u201d <em>Sports Medicine,<\/em> vol. 48, 2018, pp. 1575\u20131595. <a href=\"https:\/\/doi.org\/10.1007\/s40279-018-0916-2\" target=\"_new\" rel=\"noopener\">https:\/\/doi.org\/10.1007\/s40279-018-0916-2<\/a>.            <\/li>\n<li>\n              Bonilla, Diego A et al. \u201cThe 4R\u2019s Framework of Nutritional Strategies for Post-Exercise Recovery: A Review with Emphasis on New Generation of Carbohydrates.\u201d\u00a0<i>International journal of environmental research and public health<\/i>\u00a0vol. 18,1 103. 25 Dec. 2020, doi:10.3390\/ijerph18010103            <\/li>\n<li>\n              Casa, Douglas J et al. \u201cFluid Needs for Training, Competition, and Recovery in Track-and-Field Athletes.\u201d\u00a0<i>International journal of sport nutrition and exercise metabolism<\/i>\u00a0vol. 29,2 (2019): 175-180. doi:10.1123\/ijsnem.2018-0374            <\/li>\n<li>\n              \u201cThe Effectiveness of Post-exercise Stretching in Short-Term and Delayed Recovery of Strength, Range of Motion and Delayed Onset Muscle Soreness: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.\u201d <em>Frontiers in Physiology,<\/em> vol. 12, 2021, Article 677581. <a href=\"https:\/\/doi.org\/10.3389\/fphys.2021.677581\" target=\"_new\" rel=\"noopener\">https:\/\/doi.org\/10.3389\/fphys.2021.677581<\/a>.            <\/li>\n<li>\n              Hendricks, Sharief, et al. \u201cEffects of Foam Rolling on Performance and Recovery: A Systematic Review of the Literature to Guide Practitioners on the Use of Foam Rolling.\u201d <em>Journal of Bodywork and Movement Therapies,<\/em> vol. 24, no. 2, April 2020, pp. 151-174. <a href=\"https:\/\/doi.org\/10.1016\/j.jbmt.2019.10.019\" target=\"_new\" rel=\"noopener\">https:\/\/doi.org\/10.1016\/j.jbmt.2019.10.019<\/a>.            <\/li>\n<li>\n              Hotfiel, Thilo et al. \u201cAcute Effects of Lateral Thigh Foam Rolling on Arterial Tissue Perfusion Determined by Spectral Doppler and Power Doppler Ultrasound.\u201d\u00a0<i>Journal of strength and conditioning research<\/i>\u00a0vol. 31,4 (2017): 893-900. doi:10.1519\/JSC.0000000000001641            <\/li>\n<li>\n              Pearcey, Gregory E P et al. \u201cFoam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures.\u201d\u00a0<i>Journal of athletic training<\/i>\u00a0vol. 50,1 (2015): 5-13. doi:10.4085\/1062-6050-50.1.01            <\/li>\n<li>\n              Lopes, Thiago Ribeiro et al. \u201cHow much does sleep deprivation impair endurance performance? A systematic review and meta-analysis.\u201d\u00a0<i>European journal of sport science<\/i>\u00a0vol. 23,7 (2023): 1279-1292. doi:10.1080\/17461391.2022.2155583            <\/li>\n<li>\n              Souissi, Wajdi et al. \u201cPartial sleep deprivation affects endurance performance and psychophysiological responses during 12-minute self-paced running exercise.\u201d\u00a0<i>Physiology &amp; behavior<\/i>\u00a0vol. 227 (2020): 113165. doi:10.1016\/j.physbeh.2020.113165            <\/li>\n<li>\n              Xiao, Feiyan et al. \u201cEffects of cold water immersion after exercise on fatigue recovery and exercise performance\u2013meta analysis.\u201d\u00a0<i>Frontiers in physiology<\/i>\u00a0vol. 14 1006512. 20 Jan. 2023, doi:10.3389\/fphys.2023.1006512            <\/li>\n<\/ol><\/div>\n<\/p><\/div>\n<hr class=\"!border-seafoam-dark mt-[24px]\"\/>\n  <\/div>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>As a runner, you may have your pace and refuel stops down to a tee during your run. However, if you\u2019re not paying attention to your recovery afterward, you could be missing out on key opportunities to improve your performance. Here\u2019s what running experts say about post-run recovery\u2014and how to do it right. Why is &hellip;<\/p>\n","protected":false},"author":3,"featured_media":9973,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-9971","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9971","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=9971"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/9971\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/9973"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=9971"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=9971"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=9971"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}