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Recovery Tips After Long-Distance or Endurance Events:

Updated: Aug 3


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Whether you just swam 10 miles, ran a marathon, completed a triathlon, or a full-day mountain hike—what you do after matters just as much as your training. Effective recovery helps you bounce back faster, reduce inflammation, calm the nervous system, support your immune system, and keep progressing.



⏱ What to Do in the First 1–2 Hours After Your Event:


✅ 1. Rehydrate ASAP (Even If You’re Not Thirsty)

Endurance events drain your body of fluids and electrolytes—don’t wait until you feel like drinking. Aim for:

  • 20–24 oz fluid per pound lost (weighing before/after is ideal, but not required)

  • Start with 16–24 oz of electrolyte-rich fluid like:

    • LMNT, Nuun, Skratch, or coconut water with salt

    • ½ tsp salt + splash of juice + water if DIY

  • Avoid alcohol during this window—it delays rehydration and muscle repair.


✅ 2. Eat a Recovery Meal or Shake (Even If You’re Not Hungry)

After long efforts, appetite can crash—but your body still needs fuel. Try to eat something within 30–60 minutes of finishing. Focus on:

  • Carbs to replenish glycogen: aim for 1–1.2g per kg bodyweight

  • Protein to kickstart repair: 20–30g high-quality protein

  • Fluids & electrolytes: Continue to sip fluid while eating


🍽️ Real Life Examples:

Option

Why It Works

Smoothie with banana, Greek yogurt, protein powder, oats, and almond butter

Easy to digest, hits all macros, hydrating

Rice or potato bowl with grilled chicken or tofu, olive oil, and cooked veggies

Replenishes glycogen + micronutrients

Chocolate milk (low-fat or full-fat), handful of pretzels, protein bar

Quick, portable option when real food isn't appealing


✅ 3. Get Dry, Warm, and Off Your Feet

Your nervous system is still in overdrive. The goal now is parasympathetic activation—aka rest and digest.

  • Change into dry clothes immediately if you’ve been wet or sweaty

  • Put your legs up or lie down for 15–20 minutes

  • Do a short, calming breathwork protocol (e.g., 4-7-8 breathing or box breathing).

  • Consider compression socks or pants to help with circulation


✅ 4. Move Gently, Don’t Crash on the Couch

It’s tempting to collapse, but gentle movement keeps circulation going and reduces stiffness.

  • Walk 10–20 minutes later in the day

  • Do 10–15 minutes of foam rolling or light stretching

  • Avoid aggressive stretching or high-effort mobility work for 24–48 hours


⏱ What to Do in the Next 24–48 Hours:


🛏️ Sleep: Prioritize 8–9 hours/night for at least 2–3 nights

Use earplugs, blackout curtains, or magnesium glycinate to improve sleep quality. This is when real repair happens. I know it's not always practical.... but it IS the ideal!


🍲 Continue to Fuel Smart

Don’t under-eat just because your event is done—your body needs calories to rebuild, even for a couple days after the event.

  • Eat every 3–4 hours

  • Include protein with every meal (20–30g)

  • Add antioxidant-rich foods like berries, leafy greens, turmeric, ginger


🧘 Add Light Recovery Work

  • Yoga, walking, swimming, or cycling at conversational pace

  • Skip high intensity, heavy lifting, or max effort anything until 48–72 hours post-event


🏁 Sport-Specific Recovery Notes:

I'd love to hear some of your favorite recovery strategies for your specific sport. Add them too the comments so we can all learn more!


🏊‍♂️ Marathon Swimmers

  • Warmth is critical—long exposure to cold water reduces immune function and can prolong fatigue.

  • Sip warm drinks with electrolytes + carbs immediately post-swim (hot cocoa + salt, warm broth + rice)

  • Do gentle shoulder mobility work within 24 hours to reduce tightness


🏃 Runners & Ultra Runners

  • Focus on eccentric muscle recovery (quads, calves)

  • Use compression or elevate legs often

  • Magnesium-rich foods or Epsom salt baths may reduce soreness


🚴‍♀️ Cyclists & Triathletes

  • Sit bone soreness and hip flexor tightness are common—foam roll quads, hip flexors, and glutes gently

  • Rehydrate slowly to avoid bloating; add salt to small meals/snacks

  • Upper body mobility work helps counteract posture stiffness


🥾 Ultra Hikers / Fastpackers

  • Emphasize joint recovery (knees, ankles)

  • Include anti-inflammatory foods like turmeric, berries, tart cherry juice

  • Use trekking poles during cooldown hikes or walks to reduce reloading stress


Summary Checklist

Within 2 Hours:

✅ 16–24 oz electrolyte fluid

✅ Eat carb + protein-rich recovery meal or shake

✅ Get dry and warm

✅ Practice breathwork

✅ Move lightly, lie down briefly


Within 24–48 Hours:

✅ Sleep 8+ hours

✅ Continue eating every 3–4 hours

✅ Gentle stretching/foam rolling

✅ Avoid hard workouts


What would you add? Let me know in the comments:

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