How to Recover After a Long Run

Ahhh the long run!

It’s a sacred tradition for runners to lace up and prepare for their weekly long run while training for a half or full marathon. 

Long runs are an essential part of building endurance and are considered the key workout when chasing long distance goals. 

Currently I'm training for my first ultramarathon - a 72 Mile "Midnight Expression" run around the perimeter of Lake Tahoe. Which will require a LOT of long runs. 

I'm a firm believer that a good recovery after a long run actually happens the night before your run - with a good carb/protein heavy meal and adequate sleep.

But what happens AFTER your long run matters too. 

How well you recover after those long miles can make or break your training consistency and long-term performance. 

Before I really started taking these steps seriously, I’d be laid out on the couch all Saturday eating everything in the house I could find. I felt drained, even sick on runs over 13 miles. 

Here’s exactly what to do in the hours and days after your long run to speed recovery, reduce soreness, and keep progressing.

1. Refuel Within 30 Minutes

Refueling right after your long run is critical. Even if you don’t feel like eating, you need to.

Aim to get a mix of protein and carbohydrates within 30 minutes of finishing. This helps repair muscle tissue and replenish glycogen stores. If you're not hungry, try a smoothie or a protein-rich recovery drink to make it easier.

This step is the MOST essential.

Pro Tip: If you feel totally drained or need a nap after every long run, you’re likely under-fueling before or during your long run. Take a closer look at your pre-run and post-run nutrition. Get my free guide on fueling for your long run.

2. Rehydrate with Electrolytes

Proper hydration does not just mean drinking plain water. Long runs often lead to significant sweat and salt loss, especially in warmer and humid temperatures. Drinking an electrolyte-rich beverage post-run helps replace lost sodium, potassium, and other key minerals. For more information, check out my blog post about hydration.

3. Prioritize Mobility (Especially After Injury)

If you’re coming back from an injury or know that you have specific tight areas, addressing them before and after a long run can help keep you running well. After your long run, spend 5–10 minutes doing targeted mobility drills that focus on your problem areas—whether it’s your hips, calves, or ankles. 

Not sure where your tight areas are? That’s why I created my Runner’s Checklist Course for you to self-test your problem areas and the exercises you need to address them.

Follow that up with foam rolling in the evening to reduce muscle stiffness and promote circulation.

4. Skip the Ice, but Use Compression Wisely

While icing used to be a go-to recovery strategy, current evidence suggests it may inhibit the natural healing process by restricting blood flow. Instead, focus on recovery tools that enhance circulation, like compression socks or sleeves, which can help reduce swelling and soreness.

No, I don’t think you need that expensive set of Normatec or GameReady ice compression machines.

The best way to improve blood flow and achieve similar results as compression? A gentle 20-30 minute walk. 

5. Slide Into Recovery Shoes

Your feet take a beating on long runs, so give them some relief. Opt for shoes with a high amount of arch support and cushion. Personally, I really like my OOFOS, but there are many other options out there that’ll help reduce foot fatigue.

This is especially important if you need to be walking around, taking kids to sports, or running errands for the rest of your weekend. 

6. Prioritize a Full Night’s Sleep

A full night’s sleep (7–9 hours) after a long run enhances muscle repair and hormonal balance.

I know, I know! It’s your weekend so you want to be able to stay up late or do something fun in the evening. But trust me, the BEST recovery tool is sleep. And the best part? It’s completely free!

7. Rest or Active Recovery the Next Day

Unless your training plan calls for back-to-back long runs (common for ultramarathoners), take a complete rest day or do light cross-training the day after. If you do run, it should be extremely easy—think of it as a recovery jog, not a workout.

Reminder: Recovery is when your fitness gains actually happen. Respect the process.

Do you have a long distance event that you're starting to train for but have concerns about the long runs? Reply to this email with your questions, I'm more than happy to help. 

I hope you found this article helpful!

✉️ Reply to me directly at [email protected] to ask questions about your personal squat form!

❤️‍🩹 Avoid injuries before they start with my self-guided course: The Runner’s Checklist Course. Take the 18 mobility and form tests that are most important for runners to help determine your weak areas and start addressing them BEFORE they become a problem.