facebook instagram pinterest search twitter youtube whatsapp linkedin thumbup

How to treat your post-run recovery like a pro

Professional athletes train hard and race hard  but in between all that, they are veritable experts at the art of recovering hard. Here’s how six of Polar’s professional athletes embrace the post-run recovery.

Refuel and rehydrate

“On a perfect day, my post-run recovery would go something like this: Refuel and rehydrate within 30 minutes of finishing my session, then go straight to the pool for a recovery swim session. I make sure to include a little kicking to flush out the legs. Then it’s home for a real meal and some NormaTec boot time, or a massage and then a nap.” – Mirinda “Rinny” Carfrae


Listen to your body

“If you’re exhausted from a particularly strenuous day or bout of training, clear your schedule as much as possible. Take an evening in. Catch up on your favorite TV series. Cook a delicious, healthy, plentiful meal. Relax. It’s amazing how great you’ll feel the next day.” – Will Leer


Keep your body happy and healthy

“I rely heavily on massage and body work. I get treatments every other day to keep my body happy and healthy. It costs a lot of money, but it’s an investment worth making. A lot of people think a massage is relaxing and enjoyable, but I believe deep tissue is the best form of massage for recovery and body maintenance.” – Gwen Jorgensen

Stash a banana in your bag

Noah Droddy Polar M430“It’s important for me to get some food in quickly post-run. If I know I can’t cook right away, I’ll stash a banana or some nuts in my bag for a snack. And by banana or nuts, I mean a Snickers bar or beef jerky.”  Noah Droddy

Bring your legs back to life

“I have a gym routine I try and incorporate most evenings to bring my legs back to life for the next day. I’ll typically cycle at an easy effort on a spin bike for 15 minutes or so, and spend a little time in the sauna to get the blood flowing. Then I’ll spend 10 minutes doing some light stretching in the pool. The water feels nice, and the light, graduated compression of water flushes out the fatigue. The whole thing only takes an hour or so, and I always feel better the next day for having done it. All that said, nothing is as effective as a good, old-fashioned night of sleep.” Noah Droddy

Take a nap

“I like to KT tape my calves or wear compression socks. And a nap is really helpful if you have time!”
– Molly Huddle


Keep it simple

“Simple: Stretch, eat, shower, sleep.” – Andrew Starykowicz

If you liked this post, don’t forget to share so that others can find it, too.

Please note that the information provided in the Polar Blog articles cannot replace individual advice from health professionals. Please consult your physician before starting a new fitness program.

Next up

Recovery after running | Tips from a pro

Sarah Piampiano is a professional triathlete and IRONMAN champion. Read her advice on how to integrate recovery into your training plan.

Read next

Don't want to miss a thing? Sign up for our newsletter to stay in the know.