Running doesn’t end when your watch stops — how you fuel, hydrate, and recover determines how you perform tomorrow. Here’s how to give your body what it needs before, during, and after every run.
🍌 What should I eat before and after a run?
Before running:
Eat 1–2 hours before a run.
Choose light carbs and small amounts of protein — like oatmeal with banana, toast with peanut butter, or yogurt with fruit.
Avoid heavy, greasy foods that can upset your stomach.
After running:
Refuel within 30 minutes for best recovery.
Focus on protein for muscle repair and carbs for energy — think smoothies, eggs with toast, or grilled chicken with rice.
💡 Pro Tip: Don’t skip recovery snacks after easy runs — even small refueling helps you bounce back faster.
💧 Hydration tips for runners
Start every run well hydrated — your urine should be light yellow.
Sip small amounts of water every 20–30 minutes during longer runs.
For runs over 60 minutes, use electrolyte drinks to replace sodium and minerals lost in sweat.
Weigh yourself before and after long runs to gauge how much fluid you’ve lost — and drink accordingly.
🧘 Recovery techniques after long runs
Cool down properly: End every session with 5–10 minutes of easy jogging or walking.
Stretch it out: Focus on hamstrings, calves, and hips.
Use recovery tools: Foam rollers or massage guns help reduce muscle tension.
Sleep: Aim for 7–9 hours — it’s your body’s best recovery tool.
🧩 Best stretches for runners
Try these after your run:
Standing quad stretch – for your thighs.
Calf stretch against a wall – for lower legs.
Hamstring stretch – seated or standing.
Hip flexor stretch – to release tightness from sitting or hill training.
💬 Pro Tip: Treat recovery as part of your training plan — not an afterthought. A strong recovery routine makes you faster, stronger, and happier on your next run.
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