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Recovery Tips

Recovery Tips

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Running Recovery

How do you recover after your work out? For most of us, the work out is over the moment we hit stop on our watch. To make the most out of your training and to avoid injury, a recovery plan is necessary! Even just a few stretches and rehydrating yourself can make your next run much easier.

When it comes to Recovery, remember the 3 Rs: Repair, Rest & Replenish. 

Recovery combines various activities, including stretching, hydration, nutrition, compression, foam rolling, ice & sleep. Below are a few of our top choices to aid you with your running recovery![/vc_column_text][/vc_column_inner][vc_column_inner width=”1/2″][vc_single_image image=”35714″ img_size=”full” alignment=”center”][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row full_width=”stretch_row” equal_height=”yes” content_placement=”middle” css=”.vc_custom_1617225486839{background-color: #f6f6f6 !important;}”][vc_column][vc_row_inner equal_height=”yes” content_placement=”middle”][vc_column_inner width=”1/2″][vc_column_text]

Cool Down Properly

The first step towards recovery is how you finish your work out. Although we may be eager to get home, the cooldown is a transition of strenuous activity to rest and is necessary for runners. Before you hang up your shoes, spend at least 3-5 minutes at a slower pace to lower your heart rate and loosen up your muscles.

Afterwards, it is important to immediately get out of damp gear, even if you did not sweat that much. Bacteria love damp, sweaty clothes, and you can also develop a chill if you sit around in wet clothing. It is important to change your gear and put on a new pair of shoes and socks. It always helps to wear something supportive and comfortable on your feet and keep your muscles warm in a comfortable hoodie or sweatpants. [/vc_column_text][/vc_column_inner][vc_column_inner width=”1/2″][vc_single_image image=”35712″ img_size=”full” alignment=”center”][/vc_column_inner][/vc_row_inner][laborator_products_carousel row_clear=”5″ auto_rotate=”0″ products_query=”size:12|order_by:title|order:DESC|post_type:product|by_id:21795,18035,14207,13869,10299,10316″][/vc_column][/vc_row][vc_row][vc_column][vc_row_inner equal_height=”yes” content_placement=”middle”][vc_column_inner width=”1/2″][vc_column_text]


One of the easiest ways to recover is by wearing compression tights. By wearing compression tights, you can stabilise your muscles and increase your blood flow to major muscle groups. This is one of the most efficient ways to return to form. 

You can wear 2XU compression tights for hours of extended wear for fresher legs the next day.[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/2″][vc_single_image image=”35695″ img_size=”full” alignment=”center”][/vc_column_inner][/vc_row_inner][laborator_products_carousel row_clear=”5″ auto_rotate=”0″ products_query=”size:12|order_by:date|post_type:product|by_id:35545,35536,34725,21824,7668,7567″][/vc_column][/vc_row][vc_row full_width=”stretch_row” equal_height=”yes” content_placement=”middle” css=”.vc_custom_1617225486839{background-color: #f6f6f6 !important;}”][vc_column][vc_row_inner equal_height=”yes” content_placement=”middle”][vc_column_inner width=”1/2″][vc_column_text]

Active Recovery

Stretching, Foam Rolling & Cross-Training

After your run, we know it is tempting to slouch on the couch for the rest of the day. Try and make a little bit of active recovery to take care of your muscles. You can do some basic stretches, but yoga and foam rolling provide some of the best methods to take care of your body.

It is also ok to do other activities besides running! Sometimes the best thing we can do for our bodies is to use other muscle groups. Swimming, including aqua jogging, is a wonderful activity that allows you to work out without the constant pounding. Biking & Yoga are also common cross-training activities!

If you are a member of RBRC, you can join the Bears for free yoga every Monday at 6 pm.[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/2″][vc_single_image image=”22930″ img_size=”full” alignment=”center”][/vc_column_inner][/vc_row_inner][laborator_products_carousel row_clear=”5″ auto_rotate=”0″ products_query=”size:12|order_by:title|post_type:product|by_id:23286,23281,21105,17108,17105,21114″][/vc_column][/vc_row][vc_row][vc_column][vc_row_inner equal_height=”yes” content_placement=”middle”][vc_column_inner width=”1/2″][vc_column_text]


When you are cooling down, it is an excellent time to replenish your fluids.  When you are hydrated, your muscles can receive nutrients much faster. Avoid pain and injury by staying hydrated! 

Prehydrate before your workout, at least 2-3 hours before heading out.
-During your run, carry your water and have a sip at least every 20 minutes.
-Once you finish your run, drink at least 1 or 2 glasses of water.
-After a long or gruelling workout, drink chocolate milk or a sports drink to replenish your electrolytes and get some protein! [/vc_column_text][/vc_column_inner][vc_column_inner width=”1/2″][vc_single_image image=”35699″ img_size=”full” alignment=”center”][/vc_column_inner][/vc_row_inner][laborator_products_carousel row_clear=”5″ auto_rotate=”0″ products_query=”size:12|order_by:title|post_type:product|by_id:35203,30750,18323,17064,16353,16343,7655″][/vc_column][/vc_row][vc_row full_width=”stretch_row” equal_height=”yes” content_placement=”middle” css=”.vc_custom_1617225486839{background-color: #f6f6f6 !important;}”][vc_column][vc_row_inner equal_height=”yes” content_placement=”middle”][vc_column_inner width=”1/2″][vc_single_image image=”34380″ img_size=”large”][/vc_column_inner][vc_column_inner width=”1/2″][vc_column_text]

Want 15% Off  Our Recovery Products?

When you join the Free Running Bear Running Club, you can receive 15% off your next purchase, learn more about joining our club here.[/vc_column_text][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]

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