November 15, 2022


When you hit the pavement (or trail) to run, your muscles are challenged while your joints are forced to work harder. Your brain goes into overdrive while you are forced to focus on each step. Once your workout ends, the recovery phase begins, which is yet another important phase in the running process. Your body needs to compensate for all stress it was subjected to so you can move to the next level of performance. Some runners take the recovery process for granted or simply make mistakes after running that can be a detriment to your healing.

Mistakes to Avoid After Running

Skipping Cool Down

You run straight to your front door and head right in to plop down on the sofa. You are done running, so why not just be done? Ending your training so abruptly is a big mistake. Your body needs a chance to cool down gradually after each workout. Intentionally wrap your training sessions up with a cool down.

When you are finished with a run, take five minutes to reduce your speed, which will slow your heart rate. Allow times for stretching at the end, which will help to prevent soreness while keeping your muscles flexible.

Failing to Rehydrate

Metabolic waste, also known as lactic acid, is produced after intense workouts. Your body needs to eliminate this waste after each workout and can only do so effectively if you rehydrate after an intense workout. Drinking plenty of water and/or electrolyte replacement drinks within two hours after a run is advised to supply your muscles with nutrients and oxygen.

For every hour you work out, increase your fluid intake by:

  • .5 liters for moderate levels of activity
  • 1-1.5 liters for intense levels of activity

Failing to Take a Break

When you work out hard, you need to take a break. Ensure you get enough sleep so your muscles, tendons and bones have plenty of chance to recover. If you deprive your body of sleep for too long, you can increase your risk of injury and strain as well as a significant drop in performance.

Failing to Replenish Glycogen Stores

You put your body through a lot each run, using up a lot of energy and burned calories. Your stores need to be replenished as soon as possible so you do not prevent muscle growth or slow your recovery, which can be a great way to increase your injury risk.