In the current go-go-go, optimize-everything fitness and exercise culture, the downtime of running recovery can seem like wasted time. But without rest, it’s hard to sustain progress — and a huge part of my job as a running coach is to remind people that sometimes less is more.
Here’s the thing: To get better at running, your body has to adapt to the stress it causes. It doesn’t do that while you’re running, which (like most forms of exercise) causes microscopic damage to your muscles and tissues. It’s only afterward, when your body is at rest, that it can direct energy and resources toward repairs that will enable you to run faster or farther during your next workout.
Proper recovery helps not only maximize performance but also stave off injury by preventing overtraining — an issue 30% of amateur runners will deal with, with symptoms including decreased performance, loss of motivation, sleep disruptions, mood disturbances and more. Too many runners are forced into rest periods because they overdo it. Making rest and recovery a strategic part of your routine (something that will look different for every runner) will actually help you reach your goals faster than constantly giving 110%.
When it comes to recovery, nothing will ever replace a smart training schedule, proper nutrition and consistently getting a good night’s sleep. But if you’re looking for additional options to fill in the gaps, these are a few of my favorite tools and products for soothing sore and tired muscles between workouts.
I used to rely on those shake-and-wake drugstore heating pads for lingering aches (my shoulders and calves are repeat offenders), but a few years ago I switched over to this high-tech version. The reusable sticky pad covers 13.5 square inches of skin and serves as an anchor point for a magnetic pod that reaches temperatures up to 113 degrees Fahrenheit mere seconds after it’s activated. That heat dilates the blood vessels underneath, promoting localized blood flow and relaxing tight muscles.
Normatec normalized the use of compression boots — which mechanically inflate and deflate segments of a puffy sleeve, squeezing your muscles like a masseuse would to promote blood flow and flush metabolic waste — but I prefer Therabody’s boots because of their lack of hoses and cords. A touch control panel is integrated at the top of each boot and the battery unit is built into the foot, making them less cumbersome and super simple to use. Thanks to the 240 minutes of battery life, I usually set the timer to Continuous mode (you can choose from three specific time intervals and four pressure settings) and lounge around in these as long as it feels good.
Even after testing the Rolls-Royce of massage guns, I mostly use this travel-friendly version. The R1 delivers percussive therapy (rapid and repetitive pressure combined with vibration) in a 1.4-pound package, along with features you’d find in larger, pricier models. With four speed settings between 1,800 and 3,200 revolutions per minute and a high-torque motor that generates up to 50W of power, I’ve never felt like I needed anything more — even though this massage gun only penetrates 7 millimeters into the muscle, which is slightly shallower than similar devices. The real selling point for me is how easy it is to tote this around.
Foam rolling for just 90 to 120 seconds can reduce muscle stiffness and increase range of motion, research has shown, but sometimes a standard, flat-topped surface just isn’t enough for me. The exaggerated lugs on this textured option, made of an extremely firm, high-density EVA foam, deliver a hurts-so-good sense of relief; just laying my body on top of them after a long run or a long stretch at the computer is usually enough to force stiff muscles to loosen up, and rolling back and forth is an even more intense experience. (FYI: This roller is not for beginners.)
I’ve worn my Oura ring 24/7 since first putting it on my finger more than a year ago. While my running watch does track sleep, stress and activity outside of exercise, I like the option of unstrapping that screen post-workout and relying more on the app-based data from Oura. On a surface level, the app is super easy to navigate — I pay the most attention to the two big widgets that indicate my daily readiness and sleep — but it also gives you the option of diving deeper into recovery-defining metrics like sleep, resting heart rate and heart rate variability.
You know how good it feels to pull off a sweaty sports bra post-workout? These slides provide the same sense of relief for fatigued feet. Oofos says its foam technology absorbs 37% more impact than traditional footwear, and the footbed design reduces stress on knees, ankles and other joints. There isn’t any science to prove that these actually boost recovery (which isn’t exactly measurable), but I find them to be so comfortable that I started keeping a pair in my car so I could shed my sneakers ASAP after a long run.
Sleep may be the single most important factor in exercise recovery, and the less light in your bedroom at night, the better, research shows. I’ve tried several different eye masks over the years, but I recently started using this weighted style. In the same way a weighted blanket helps my system downshift at night, the half-silk, half-velvet Nodpod uses microbeads to provide subtle pressure across four pods that can be placed across the eyes whether you sleep on your back or your side. I like that there’s no strap squeezing the sides or back of my head, although you can pull one side through a slit on the other side if you prefer to secure it.
Most running shoes are not foot-shaped; instead, they taper to a torpedo point that squishes the toes. You’re probably so used to it you barely notice the sensation, but as the miles add up, so can the risk of issues like blisters, hammer toes and bunions as your toes shift closer together. These toe spreaders are made from a firm gel that helps stretch your toes back to their natural distance while strengthening the smallest muscles in your feet, and they feel so good after hours in sneakers.
Recovery doesn't mean abstaining from activity. Recovery runs are very easy efforts that get your blood flowing and loosen up stiff muscles. My go-to shoe for this type of workout is the Nike Invincible 3.
They have a generous slab of cushy ZoomX foam underfoot, which really helps absorb the impact of running, and they wrap around the middle of the foot like a hug, helping to keep my arch supported.
People have been using lacrosse or tennis balls to work out muscle kinks for ages, but I prefer this 5-inch TriggerPoint MB5 Massage Ball. It works just like a foam roller, digging into tight muscles to break up knotty areas, but the rounded shape and smaller size enable it to really target harder-to-reach areas like deep in the glutes or shoulders. Pro tip: If you're traveling to a race, make sure you pack this in your carry-on so you can use it while seated in a car or on a plane.