5 Ways to Recover Faster
Posted by Homedics on May 12th 2025
Whether you’re new to the world of running, training for your next 10k, or have taken the leap and entered your first marathon, effective recovery between your runs is essential for improving your performance and staying injury-free.
We’ve lined up five different methods so you can recover faster from your next run, keep your body fighting fit, and maintain the strength to withstand your training. From the importance of your post-run stretch to effective carb-loading before your next outing, we’ve got your recovery covered.
We’ve also thrown in a couple of handy product recommendations should you want to take your running rehab to the next level.
There’s nothing quite like that post-run high - now it’s time for that all-important stretch.
One of the easiest, most beneficial methods for recovering from a tough run, stretching is the holy grail for reducing muscle tension and soreness, no matter your pace, distance, or ability.
The science behind stretching after your run is simple. Stretching promotes blood flow to your muscles, helping to remove lactic acid and toxins, which allows microtears to repair faster, meaning you’re ready to take on your next run with less recovery time. What’s more, gentle post-run stretching can also improve the flexibility of your running muscles and increase your range of motion, leaving you less susceptible to muscle strains and overuse injuries.
And if your downward dog has ever accidentally turned into a collapsed canine, you’ll be pleased to know that regular stretching also benefits your balance and coordination.
New to stretching? Start simple and gradually add more stretches to your routine as your flexibility improves. Here are four key static stretches to incorporate into your post-run routine (immediately or within 10 minutes of finishing your run).
Seated Glute Stretch
Hamstring Stretch
Standing Lunge
Quad Stretch
Before your stretch, try using a massage gun for 5–10 minutes on your quads, calves, glutes, and hamstrings. This loosens the muscle tissue, making it easier to stretch effectively and reducing the likelihood of straining your muscles. The Homedics MYTI Mini Massage Gun is a great on-the-go option with a compact design and heated head that reaches 45°C for deep muscle relaxation. Or, if you want to recover like a pro, the Homedics Pro Physio Massage Gun includes six expert attachments, three intensity settings, and 3.5 hours of runtime for recovery totally tailored to you.
Fuel your body towards that finish line.
Let’s start with something we all enjoy - carbs. They’re your main source of energy, helping to fuel your body, boost endurance, and promote faster recovery. Your liver and muscles store carbohydrates as glycogen, which is released as energy when your glucose stores are depleted. If muscles aren’t adequately fuelled, it leads to slower recovery times and a higher risk of injury.
Timing is also key to getting the best from your pre-workout meal. As a rule, if you’re planning a run of 90 minutes or more, aim to eat a balanced meal 2–3 hours before your run, focused mainly on carbs, some protein, and minimal fats. Have a light snack before you head out, and fuel during your workout if necessary. Shorter, easier runs burn fat rather than glycogen, so fuelling in the same way isn’t as important. For quick early morning runs or if you’re taking it slow (30–60 minutes max), a light energy-boosting snack such as a banana or a slice of toast will do the trick.
Post-run nutrition is all about balance. You need carbs to replenish your body’s energy stores, protein to repair your muscles, and - while not essential - small amounts of healthy fats are beneficial for overall health. Aim to refuel 30–60 minutes after your run to kickstart your body’s recovery processes as soon as possible.
Here are a few example recipe ideas to get your body running ready:
- Pre-run (2–3 hours before): Porridge with sliced banana, topped with honey, berries, and cinnamon. Rich in carbohydrates to fuel your training.
- Post-run (30–60 minutes after): Grilled chicken breast, sweet potato, and steamed vegetables for a balanced recovery meal.
- A pre-run light snack (30–60 minutes before): Slice of white toast with jam or honey for a quick energy boost.
Good for your muscles. Good for your mind.
From enhanced mental relaxation to better physical recovery, massage is high on our list of methods to boost your running recovery and prevent injury, whether you book in with a professional or enjoy a massage at home.
With so many different types available, which should you go for? A deep tissue massage is ideal for tightness and knots, a Swedish massage promotes relaxation and circulation, which is ideal after an intense run, and Reflexology can help to relieve muscle tension, making it an effective option before race day.
A professional masseuse will suggest the most appropriate massage type for your needs based on your training schedule and personal preferences. They will typically start with a consultation to understand your goals and concerns, then use their expertise to recommend a style that will best address those needs.
Although highly effective, not everyone has the time or budget to commit to weekly massages. Luckily, you can enjoy the same level of care for your body at home with compression massage. This technique applies pulsating pressure to specific areas to encourage blood flow through veins and arteries. Often used in sports massage and physiotherapy, compression massage can benefit runners by improving circulation, reducing muscle soreness, and aiding recovery.
Want to experience the benefits of compression massage for yourself?
Designed to complement your running recovery, no matter your age, ability, or pace, Homedics Modulair Compression Wraps for the knee, calf and foot deliver deep, targeted relief for your joints anytime, anywhere. Affordable and lightweight, this is recovery and relaxation that (quite literally) works around you.
Get comfortable with being uncomfortable.
Controversial, and not a necessity for your training, but one for the thrill seekers out there. Ice baths have been growing in popularity for enhancing muscle recovery, reducing inflammation, improving circulation, and potentially even boosting mental well-being. Originally used by Spartans (yes, really), the military, and now professional athletes, ice baths are not for the faint-hearted. It requires mental toughness, discipline, and endurance, so if you possess these qualities, the benefits of cold therapy are yours for the taking!
Cold water immersion can help decrease soreness after exercise by reducing inflammation. The cold causes blood vessels to constrict, decreasing blood flow and swelling. There is also some evidence that cold water therapy can improve sleep and boost your immune system, both of which directly impact energy levels, performance, and endurance when it comes to running.
Deeper still, cold water releases endorphins, which have a naturally calming effect on the body - decreasing stress and promoting relaxation (something we could all use from time to time)
The benefits of cold therapy are more than just skin deep. And the best part? You can do this in your own bathtub. Simply fill the tub with cold water and add ice until the water temperature reaches your desired level - typically around 50–60°F (10–15°C). No expensive kit necessary.
Strive for progress, not perfection.
This method of recovery and injury prevention requires a little more time and energy, but for improvements to your overall running performance, this is our top choice. Start thinking of running as just one ingredient in your recipe for a stronger, healthier body. To complete the recipe, you might need a few more ingredients on your list.
Yoga and Pilates can improve flexibility, strength, and core stability - all of which enhance running efficiency and reduce injury risk.
Swimming is a low-impact, full-body workout that can help build cardiovascular endurance and strengthen muscles without the impact of running.
Strength training focuses on exercises that target the legs, core, and upper body - including squats, lunges, deadlifts, planks, and bicep curls.
This is by no means an exhaustive guide. Every low-impact workout has different benefits. Listen to your body, do what works for you - and most importantly, do what exercise you truly enjoy.
You might be thinking, but how can I fit this into my running schedule? If you’re running every day without allowing time for active recovery or rest days, it’s time to switch things up. Over time, too much impact on your joints can make you prone to injury, so changing up your training plan and including 1–3 low-impact sessions per week between your runs will not only aid recovery and prevent injury - you’ll also be building strength and endurance to help you power towards that finish line.
No matter where you are on your running journey, recovery is as fundamental as the miles you put in. By building smart habits like stretching, fuelling your body and improving your strength, you’re protecting yourself from injury and setting yourself up for running success.
The most important takeaway is - your body is unique, so listen to it. If you want to take on all five of our recovery upgrades, that’s great! But incorporating one or even two into your weekly routine will speed up your recovery, reduce your risk of injury, and boost your running performance. So next time you lace up your shoes, remember - the real gains happen after you reach the finish line.
Disclaimer: This content is for informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult your doctor, physiotherapist, or a qualified healthcare provider before making changes to your exercise or recovery routine, especially if you have any existing injuries or medical conditions.
