As runners, we all love the feeling of hitting the pavement and reaching new goals. But what’s really starting to trend in the running world right now is recovery—and for good reason. The days of simply stretching post-run and hoping for the best are behind us (or maybe that's just my age..). Today, there are more tools, technologies, and techniques than ever before that can help us bounce back quicker and train smarter.
We’re constantly learning more about how crucial recovery is, not just for preventing injuries, but also for improving performance. It’s not just the physical benefits like reducing muscle soreness and inflammation—though that’s key—it’s also about giving your mind the space to recharge. Whether you’re getting in a deep stretch or disconnecting with an infrared sauna, proper recovery helps boost mental clarity and prevent burnout, so you’re refreshed and ready to run again.
In fact, the more we learn, the clearer it becomes that recovery is just as important as the training itself. Without adequate recovery, your body doesn’t have time to repair and strengthen, meaning you might be putting in the effort without making progress. Plus, your brain needs rest just as much as your muscles do, so recovery is really a two-for-one deal when it comes to your wellbeing.
With all the new tools out there—massage guns, infrared saunas, ice baths, air compression boots, and protein supplements—it’s easier than ever to integrate recovery into your routine. These tools are trending for a reason: they work. Let me walk you through five recovery techniques that have helped me and countless other runners train harder and recover smarter.
1. Massage Guns: Targeting Sore Spots on the Go
I’ve been using a massage gun (also known as a percussive massager) at home, and I can tell you, it’s a game-changer for getting into those tricky spots like my peroneal muscles and glutes. While regular stretching is great, this device really helps target deeper tissues, providing quick relief and promoting blood flow.
According to a study published in the Journal of Clinical and Diagnostic Research, massage therapy, including percussive techniques, can significantly reduce muscle soreness and improve flexibility . Since massage guns are portable, I use mine regularly, and even my kids love getting involved by helping me with it!
2. Infrared Saunas: Relax, Recover, and Recharge
Infrared saunas are a personal favourite of mine. Unlike traditional steam saunas, I find infrared saunas much more tolerable—there’s less intense heat, and they allow me to switch off from technology and unwind. They use infrared light to penetrate deeper into the muscles, helping to reduce muscle tension, improve circulation, and aid in overall recovery.
Research from the Journal of Athletic Enhancement suggests that infrared sauna use can help decrease muscle soreness and increase range of motion post-exercise . For me, it’s not just about physical recovery; it’s also a time to mentally reset after a long run.
3. Ice Baths: Cold Therapy for Quick Muscle Recovery
Ice baths might sound daunting, but they’ve been a staple in my recovery, especially after long runs or events. I’ve tried portable ice baths, like the one above from One Movement, filled my own bath with ice, and even dipped my legs into the icy ocean when I lived by the coast. The cold therapy has helped my muscles feel fresher, faster, by reducing inflammation and speeding up the recovery process.
Research published in the European Journal of Applied Physiology has shown that cold water immersion can significantly reduce muscle inflammation and soreness . After an ice bath, I notice that my muscles bounce back quicker, which is crucial for back-to-back training days.
4. Protein Supplements: Fuel for Recovery and Repair
Earlier this year, I started paying more attention to my protein intake after seeing a nutritionist for sugar cravings. Incorporating more protein into my breakfasts, like mixing protein powder into yogurt (which makes a delicious chocolate mousse!), has made a huge difference in how I feel. Protein is crucial for muscle repair and helps reduce post-run cravings and fatigue.
Protein products are now spotted everywhere you look in the supermarket and online. From protein peanut butter to yoghurt, protein powder to protein water, there's a product for everyone. My only tip here is to do your research and FYI peanuts are already naturally high in protein, as are eggs. But the importance of protein in your diet cannot be underestimated.
According to a review in the Journal of the International Society of Sports Nutrition, adequate protein intake after exercise promotes muscle repair, helps reduce soreness, and supports overall recovery. For runners, especially those logging lots of kilometers, this can make a huge difference in recovery time.
5. Air Compression Boots: Boosting Circulation
While I haven’t personally purchased a pair, I’ve seen them popping up in more gyms lately and a few of my friends have tried them first-hand in QLD. These boots help boost circulation by applying rhythmic air pressure to the legs, which helps push out lactic acid and promotes quicker muscle recovery.
A study in Sports Medicine suggests that air compression therapy can improve circulation and reduce muscle fatigue, especially for endurance athletes like runners. These are becoming more popular, especially in gyms that are offering recovery as part of their package.
Recovery Options are Expanding—What Are You Trying?
The rise in recovery tools is amazing. From portable ice baths to gyms now incorporating infrared saunas and protein supplements being available everywhere (even in peanut butter!), it’s clear that recovery is finally getting the attention it deserves.
I’ve personally felt the benefits from many of these methods and can’t imagine my routine without them. What about you? Have you tried any of these techniques? Whether it's infrared saunas, protein powders, or cold therapy, share your experiences in the comments below—I’d love to hear what’s working for you and how it's impacting your running performance.
What's your go-to recovery tool?
Cold Immersion
Protein supplements
Massage Guns
Infrared Sauna
You can vote for more than one answer.
References:
Journal of Clinical and Diagnostic Research – "Effect of Massage on Muscle Recovery and Flexibility"
Journal of Athletic Enhancement – "The Benefits of Infrared Sauna for Muscle Recovery"
European Journal of Applied Physiology – "Cold Water Immersion and Its Effects on Inflammation and Muscle Recovery"
Journal of the International Society of Sports Nutrition – "Protein for Recovery: Timing and Amounts"
Sports Medicine – "Air Compression Therapy and its Role in Enhancing Circulation"
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