And why recovery maybe the most underrated part of your training!
Your training plan is dialed in. You’ve got the mileage, the workouts, the long runs. But let me ask you this: Is your recovery plan just as detailed?
If your answer is something like “Uhhh… I foam roll…sometimes?”—then we need to talk.
Train Hard, Recover Harder
Most runners approach training like a badge of honor contest. More miles! More speed work! More long runs! But when it comes to recovery, they suddenly embrace chaos—late nights, junk food, and maybe a few celebratory beers after a tough run. Look, I’m all for balance, but here’s the reality:
You don’t get stronger during workouts. You get stronger during recovery.
Every hard session creates micro-tears in your muscles, depletes glycogen stores, and adds stress to your body. The real improvements happen when you allow your body to repair itself properly. If you’re not matching your recovery efforts to your training load, you’re sabotaging your own progress. Yes, the hype is real, you do need to recover harder to run faster!
So let’s fix that…
How to Recover Like a Pro (or at Least Not Like a Sleep-Deprived Maniac)
Here are five non-negotiables when it comes to maximizing your recovery:
1. Sleep Like It’s Your Job
If you do one thing right, let it be this: prioritize sleep. Sleep is when your body produces the most growth hormone, which repairs muscle and replenishes energy stores.
Goal: 8-9 hours per night, especially after long runs or workouts.
Reality check: Can’t hit 9 hours? Start by getting 30 minutes more than usual. Even small improvements help.
2. Fuel Your Recovery (Just Like You Would Your Workouts)
That long run isn’t officially over until you refuel properly. Training breaks your body down—nutrition builds it back up. Think of fueling as the second half of every run, not just an afterthought.
What to do:
- Within a few hours of finishing any run over 60 minutes, get a mix of carbohydrates and protein (ideally 3:1 or 4:1 ratio–but no need to overthink it). This kick-starts muscle repair and replenishes glycogen.
- Don’t just eat anything—focus on high-quality, nutrient-dense foods. Think eggs and toast, yogurt and granola, or a smoothie with fruit and protein.
- Hydration isn’t optional. Water is great, but after hard sessions, adding electrolytes helps replace what you lost in sweat.
3. Active Recovery is a Cheat Code
Scrolling on the couch for the rest of the day might sound nice, but active recovery helps speed up the process.
Try this instead:
- Legs up the wall (seriously, it’s magical).
- Easy walking or light mobility work (think yoga or dynamic stretching).
- Compression gear or a quick foam rolling session—just not so aggressively that it makes you regret life.
4. Match Your Recovery to Your Training
This is where most runners mess up. They increase training loads without increasing recovery efforts.
Rule of thumb: The harder the training day, the more dialed-in your recovery should be.
Long run = prioritize sleep, hydration, and proper nutrition.
Easy day = this is when you can afford a bit more flexibility. (But dialing in your recovery will only help you!)
5. Protect Your Recovery Like You Protect Your Long Runs
You wouldn’t randomly skip a big workout, right? So don’t slack on recovery, either. If you want to actually absorb all the hard work you’re putting in, you need to plan recovery like you plan your runs.
Final Thought: Are You Training Smarter or Just Training More?
If you feel like you’re crushing workouts but underperforming on race day, this might be your missing piece. The best runners in the world don’t just train hard—they recover even harder.
So next time you finish a tough session, don’t just think about how far or fast you ran. Think about how well you’re going to recover from it. Because that—not just mileage—is what makes you a stronger runner.
Now, go get some sleep!
Miles Bennett-Smith is a coach for Team RunRun based in San Francisco. He coaches intermediate and advanced runners from 1500m to marathon on trail, track or road.
Evan Covell, Miles Bennett-Smith, and Jamie Spruiell have partnered with the Oakland Marathon helping runners train for their best race.