Cover the basics after a demanding run: settle down, replace fluids and food, and pay attention to unusual symptoms.
Transition out of the run
Finish with a few minutes of comfortable walking if it feels good, change out of wet clothing and allow breathing and temperature to settle. There is no need to force an elaborate routine.
Gentle mobility may feel pleasant, but it should not be painful.
Refuel flexibly
After longer or harder sessions, choose a familiar meal or snack containing carbohydrate, protein and fluid. Exact timing and quantities depend on the session, appetite and when you next train.
Regular meals across the day matter more than chasing a single special recovery product.
Notice abnormal recovery
Seek care for severe pain, major swelling, inability to bear weight, or worsening symptoms. Chest pain, fainting, confusion or severe breathing difficulty after exercise requires urgent medical help.