How to Recover After a Trail Run

Trail running can be physically exhausting. Here's how to help your body recover.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Oral Rehydration Salts
• Trail Running Shorts
• Trail Running Socks
• Trail-running Shoes
• Running Foods (gels And Bars)
• Electrolyte Replacement Drinks

1. Begin your recovery process before you get off the trail. As you near the end of your run, slow to a jog for 1 minute, then to a brisk walk for 1 minute, and finally to a slow walk for at least 1 more minute.
2. Stretch your arms, back, neck and shoulders as you walk. Swing your arms in circles to improve circulation, and clasp your hands behind your back and reach as far behind you as possible. Do whatever feels good, focusing on stiff joints and tired muscles.
3. Stretch the rest of your body, especially your calves, quadriceps and hamstrings, for 10 to 20 minutes at the trailhead while you're still warm.
4. Keep your body warm after your run. If your clothes are cold and wet from sweat or precipitation, change into warm clothes as soon as possible.
5. Drink at least a liter of water in the hour following your run to facilitate re-hydration. Continue to drink water throughout the day.
6. Eat a high-carbohydrate meal after your run to replenish the calories you burned on the trail. Pasta, grains, vegetables, fruits, sports drinks and energy bars will all do the trick.
7. Plan rest days. Running day after day without a break doesn't allow your body to repair and rebuild muscles. Try running every other day (or less) and scheduling cross-training sessions that target different muscle groups.

Tips & Warnings

• Trail running is a physically demanding sport that could result in serious injury. We recommend that you seek proper training and equipment before attempting this activity.