Runner Care

RECOVERY GUIDE

Running creates the training stimulus. Recovery helps you adapt to it. Good sleep, nutrition, sensible training loads and recovery habits can help you stay consistent and get more from your running.

PRE-RUN MOBILITY

DYNAMIC WARM-UP ROUTINE

You don't need an elaborate warm-up before every run. For easy running, starting gently may be enough. Before intervals, races or harder sessions, a progressive warm-up with easy running and dynamic movements can help prepare your body for faster work. Try these exercises before harder sessions to get moving comfortably.Study: Dynamic vs Static Stretching in Running ↗

1

Leg Swings (Front-to-Back & Lateral)

Hold onto a wall/fence. Swing one leg forward and backward with a relaxed knee. Do 15 reps, then switch legs. Repeat swinging sideways across your body to loosen the hips.

2

Walking Lunges with Twist

Step forward into a lunge, keeping your front knee aligned over your ankle. Twist your torso towards your front leg to open up the thoracic spine. Take 10 steps total (5 each leg).

3

Heel Scoops (Hamstring & Ankle Mobiliser)

Step one foot forward with your heel planted and toes pointed up. Hinge at your hips, sweep your hands down towards your front foot and up in a smooth, continuous motion. Alternate legs for 10 reps per side.

4

A-Skips & Progressive Strides

Perform A-skips for 20–30m, then complete 2–4 short strides, gradually building from easy running towards your session pace. Stay relaxed rather than sprinting.

Warm-Up Goals

  • Gradually increase effort and heart rate.
  • Increase muscle temperature and blood flow.
  • Move through the ranges of motion you'll use while running.
  • Prepare for the speed/intensity of the session.
FOUNDATIONAL PILLARS

THE CORE RECOVERY LEVERS

Specialised tools and stretching can help you feel better, but your biggest recovery gains come from managing the core fundamentals: sleep, rest, nutrition, hydration and training load.

1

Sleep

Consistent, sufficient sleep (7–9 hours for most adults) is one of your most important recovery tools, supporting physical recovery, training adaptation and mental freshness.

2

Rest & Mental Reset

Recovery time is an important part of training. Use rest or easier days to step back from training stress, engage in other interests, and give your body and mind time to recharge.

3

Nutrition

Prioritise carbohydrates to restock energy stores and protein to support muscle repair after demanding training sessions.Explore our Running Nutrition Guide ↗

4

Hydration

Replace fluids lost through sweat. Plain water is sufficient after most runs; electrolytes can be useful after long, hot or high-sweat sessions.

5

Training Load

Keep easy days genuinely easy, build distance and intensity progressively, and allow adequate recovery time between hard efforts.

Recovery Priorities

  • Master sleep, rest, nutrition, and load before spending money on recovery tech or supplements.
  • Listen to early signals of fatigue and adjust daily running effort accordingly.
  • Consistency in the fundamentals drives your long-term fitness adaptations.
POST-RUN RESET

COOL-DOWN & RECOVERY

A cool-down isn't mandatory for recovery, but a few minutes of easy jogging or walking after a hard session can help you transition gradually back to rest and may feel more comfortable than stopping immediately.Study: Active Recovery Principles ↗

💡 Stretching is optional: If you enjoy it or feel stiff after running, these movements can be useful for mobility and relaxation, but you don't need to stretch after every run to recover well.

1

Active Walk / Light Jog

Spend around 5 minutes gradually slowing from an easy jog to a walk. Use this as a comfortable transition out of harder running.

2

Static Quad & Hip Flexor Stretch

Stand tall, pull your heel towards your glute, keeping your knees together. Gently tilt your pelvis to increase the stretch. Hold for around 30 seconds per side at a comfortable stretch.

3

Calf and Hamstring Sweep

Extend one leg forward with heel down and toes up. Hinge at your hips, sweep your arms down towards the ground and up in a circular motion. Do 10 controlled sweeps per side.

4

Pigeon Pose / Glute Stretch

Sit on the floor, bring one knee forward bent at a 45–90 degree angle. Slide the other leg straight behind you. Hinge forward over your front leg. Hold for around 30–45 seconds per side at a comfortable stretch.

REFUEL & REHYDRATE

After long or demanding sessions, eating relatively soon can help replenish carbohydrate stores and support muscle repair — particularly if you're training again later that day or the following morning. There's no need to panic about an exact 30- or 45-minute window.

  • Rehydrate: Replace the fluid you've lost. Water is sufficient after many runs; electrolytes can be useful after longer/hotter sessions or when you've sweated heavily.
  • Refuel: After longer or harder sessions, include a good source of carbohydrate and protein in your next meal or snack. If you're training again soon, eating sooner and prioritising carbohydrate becomes more important. See our Nutrition Guide for more detailed guidance.
COMMON RUNNING INJURIES

PAIN & INJURY MANAGEMENT

Running injuries are usually multifactorial. Rapid changes in training volume or intensity can increase risk, but previous injury, recovery, strength, biomechanics and individual tolerance can also contribute. Build training progressively and pay attention to persistent or worsening symptoms.Study: Frandsen et al. (2025) High-Risk Running Sessions & Overuse Injury (Garmin 5200-Runner Study) ↗

Patellofemoral Pain (Runner's Knee)

Common symptoms: Dull, aching pain behind or around the kneecap, worsened when going downstairs or sitting for long periods.

What can help: Temporarily reduce activities that aggravate symptoms and gradually rebuild tolerance. Strengthening the quadriceps and hip muscles is commonly used in rehabilitation. Persistent pain is worth assessing with a physiotherapist. Study: Hip Strength & Patellofemoral Relief ↗

Shin Splints (Medial Tibial Stress Syndrome)

Common symptoms: Pain along the inner edge of the shin bone during impact.

What can help: Reduce painful impact temporarily and rebuild running gradually. Calf and lower-leg strengthening may help improve load tolerance. Localised bone pain, pain at rest or worsening symptoms should be assessed to rule out a bone stress injury. Study: Shin Splints Risk Factors ↗

IT Band Syndrome

Common symptoms: Sharp pain on the outer side of the knee, usually appearing after a set distance/time into a run.

What can help: Temporarily reduce running that reliably triggers symptoms. Hip and glute strengthening and gradual return to running are commonly used in rehabilitation. A physiotherapist can help identify contributing factors if symptoms persist. Study: Hip Abduction & ITB Syndrome ↗

Plantar Fasciitis

Common symptoms: Sharp pain at the bottom of the heel, worst during the first few steps in the morning.

What can help: Load management, calf/foot strengthening and appropriate footwear can form part of rehabilitation. Persistent heel pain can take time to settle, so seek professional assessment if symptoms aren't improving. Study: Calf Stretching for Plantar Fasciitis ↗

Achilles Tendinopathy

Common symptoms: Stiffness, dull ache, or tenderness in the tendon above the heel, especially in the morning or during the start of a run.

What can help: Complete rest is not always necessary. Achilles rehabilitation commonly involves progressive calf-strengthening and careful management of running load. Because appropriate loading depends on symptom severity and whether pain is insertional or mid-portion, persistent Achilles pain is worth assessing with a physiotherapist. Study: Eccentric Loading for Achilles Tendinopathy ↗

COMMON PAIN LOCATIONS

Select an area to see common running conditions associated with pain in that region. Pain location alone can't diagnose an injury.

ANTERIOR (FRONT)POSTERIOR (BACK)KneeShinITBAchillesPlantar
Front: Knee Front: Shin Side: ITB Back: Achilles Back: Plantar

WHEN TO BACK OFF

Normal post-run muscle soreness usually settles over the following days. Consider reducing or modifying training if pain is worsening, changes your running form, affects normal walking, or consistently becomes worse during or after running.

🚨 When to see a professional: Seek professional advice from a qualified physiotherapist or sports physician if pain is severe, worsening, affecting normal walking, highly localised over a bone, associated with significant swelling, or repeatedly returns when you resume running.

💡 Disclaimer: This guide provides general running and recovery information, not medical advice or a diagnosis. If you're concerned about pain or injury, seek advice from a qualified healthcare professional.

GENERAL INFORMATION

This content is provided for general educational purposes only and is not a substitute for personalised medical, physiotherapy, nutrition or coaching advice. Training, recovery and fuelling needs vary between individuals. Use the information as a general guide and seek advice from a qualified professional where appropriate.