We all have routines we do before and after a run. Some are personal preference and some are things that we do to ensure proper recovery.
Many of these have become second nature for me at this point, but some are things I’ve been trying to incorporate more regularly.
Before my Run Rituals
Dynamic Stretches – These are always annoying to me because I just want to start my run, BUT since a majority of my running is done so early in the morning they are necessary to help my legs warm up. I have a routine I go through before ever single run, and even though sometimes it gets monotonous it makes a huge difference in how I feel.
Small Drink – During my early runs I don’t eat anything prior to heading out the door. This is mostly due to the fact that I don’t have time to digest it and I refused to get up any earlier than I have to. I do however always get a quick drink of Gatorade or something like it. This gives me a little bit of sweetness and sugar before starting.
Relax My Shoulders – This probably seems silly but I can tell when I am not relaxing during a run when my shoulders are raised and tense. Before I begin each run I make it a point to breathe and relax my shoulders to make sure I start my run out relaxed.
After my Run Rituals
Stretch – Regardless of the mileage or intensity of the run, the very first thing I do is stretch. It only takes about 5-10 minutes but I target the areas that always cause me problems: IT Band, hip flexors, and calves.
Post-Run Drink – Once my run is complete I usually grab a drink to start consuming. I’ve had serious problems in the past with dehydration and didn’t even realize it. I don’t gulp it down, but instead fix it and allow myself time to enjoy.
My most recent post-run drink is SOS Rehydrate.
SOS is a fast-acting electrolyte replacement and hydration drink that helps combat dehydration caused by active lifestyles and physical performance. It was formulated by Doctor’s and athletes to help address a common problem among many runners and athletes.
I love the mango flavor that adds just a touch of flavor to my water without making it too sweet.
I make a batch right after my run and sip on it throughout most of the morning, even at work. Delicious, effective, and has really made me feel so much better throughout the day.
Planks/Core Work – After Chicago I knew I needed more focus on my core. I’ve made it a habit now to do planks after every run. This is a simple habit that can really make a huge difference in your running and racing.
Strength Work – I can say that since my last marathon I have done more strength work each day that I ever have. Of course, I still have room for improvement but I’m really happy with the consistency. I know this will pay off down the road.
Shower – I hate staying in my running clothes for too long. Once my run and workout is done I make sure to get in the shower, usually in preparation of going to work for the day.
Breakfast – I’m not one of those people who is hungry immediately after a run. Instead, right before I leave for work (about 45 minutes – 1 hour post run) I grab a quick breakfast. I tend to keep it simple with things like: bread and almond butter, smoothie, or oatmeal. I try to place a focus on healthy fats and carbohydrates.
Do you want to try out SOS Rehydrate for yourself?
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Do you have any pre or post run rituals?
What is your weakest area when it comes to running?
This post is sponsored Fit Approach and SOS Rehydate. All opinions are my own. Thank you for supporting Loving On The Run.
While I’m waiting for my watch to sync I do some leg swings and a few dynamic stretches my post run I need to work on, a lot of times I get done later than planned and have to rush to the shower, but I try to somehow fit in a few squats, lunges and planks. After long runs I hang my legs.
Yes, hydration is SO key to recovery! I also make sure to get in electrolytes and aminos!
I make sure I eat something with protein!
Good list!
I am usually the worst at dynamic stretches before I run. I will always roll my calves, but that is it – then I am off.
Post run I am better. I also need to do more strength training, core, etc.
~ Run with joy!
stretching, eating and drinking water!
I need to develop pre and post rituals. Coffee afterwards is about my only ritual. But I am slowly making a list of pre and post run things to check off because I know that it will help me avoid injuries.
I rest, eat, and drink lots of water.
love love LOVE this. i need to work on stretching before and after my runs. I’ve never thought of incorporating planks post run but i bet it makes a huge difference, what a great idea!
I walk a little, stretch, and usually drink a recovery smoothie too. I’d love to try SOS.
I’m like you & immediately get a drink – grape Powerade Zero. I run early in the morning before work too & I’m not getting up any earlier either so I don’t eat. Usually I just drink a little water. While I’m sipping on my Powerade I stretch & foam roll & just recently I’ve been doing planks. I would love to try the SOS – I love mango!
I have super weird pre-run rituals…. I actually shower and eat breakfast BEFORE I run in the morning….this helps me wake up (not a morning person)….Plus, I cannot fathom doing ANYTHING before I have something in my stomach. After I run, I get ready for work and either walk or bike depending upon work conditions to loosen up my muscles.
My weakest area is definitely strength training….I really need to get back on that train. Since I broke my ribs in July, my routine was spoiled and I haven’t been able to get back on that. I did start doing hot yoga though which surprisingly is an AMAZING workout and I’ve been feeling the benefits even after three 90 min sessions.