Today we will address what to do after running to fix your pain points and put the brakes on what’s causing your injuries.

If you missed parts 1 and 2, please check them out for context and continuity. They include practices that will help you reduce pain before and during your run.

Post Workout Nutrition

The first thing you should do after every workout is hydrate and refuel.

Refueling within 2 hours after a run with high-quality carbohydrates and proteins is crucial for optimal recovery. This practice helps replenish glycogen stores, supports muscle repair, and enhances overall recovery.

Post Workout Rehabilitation

This may be the most important practice for avoiding injuries. We’ve touched on it in previous episodes, but let’s break it down so that you understand not just what to do, but why.

When you have injuries that lead to chronic muscle or joint problems, it’s because the tissues have not fully returned to their original state. What used to be perfectly aligned muscle fibers are now a tangled mess. This is further complicated by the surrounding fascia tissues, which are in a similar state.

The tissues have healed, but not as they once were. They need to be “remodeled” to return them to as close to their original state as possible. This is a time-consuming process of stretching to the point of plasticity, slightly beyond the tissue breaking point.

Maintaining A Running Journal

The final post-running recommendation is keeping a running journal. The act of recording your workouts is a time-honored practice. It’s a ritual that will ensure your running longevity.

I recommend using an app such as Evernote or Notion that you can access anywhere. You’ll discover what matters to you over time and your entries will evolve to accommodate your needs.

The essentials I record are mileage, overall pace, and weather conditions. Over the years I’ve added average heart-rate to get a sense of my fitness. More recently I’ve added the percentage of time in Zone 2, another fitness indicator you can learn more about in Episode 8.

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Thanks so much for joining me today.

Be safe out there and enjoy your next run!