Post Run Recovery Tips

Post Run Recovery Tips

Recover Faster with BioAstin

Runners exert a lot of focus and time on training for their event – pushing for long runs, exhausting uphill sessions and leg-numbing workouts – but for most, talking about post-recovery regimens are not given the attention that is necessary and sometimes, it’s even forgotten.

But recovery is important, and can make a huge difference in the quality of your training and ultimately, your race. Here’s some post-run recovery tips to help get you back on the course faster.

1.Rehydrate. Start drinking liquids 10-15 minutes after your run is finished. In general, you sweat out about a pint of water for every hour that you run and replacing fluid loss is essential. Electrolytes are important to add back in depleted minerals – also natural coconut water is great choice. And of course, filtered fresh water is a must, especially a few hours after your run.

2.Refuel. After downing liquids to rehydrate, enjoy a post run snack. Some favorites are chocolate milk (to stimulate the insulin response in your body), Greek yogurt, nuts, bananas and peanut butter or whole grains. The ideal recovery snack contains a 4-to-1 ratio of carbohydrate to protein.

3.Supplement. Antioxidant supplements help repair damaged cells caused by free radicals which develop in the body after running long distances such as marathons. Antioxidants are essential in the recovery process so that you can get back to training faster. One of the strongest natural antioxidants and best recovery supplements to take is BioAstin Hawaiian Astaxanthin. BioAstin Hawaiian Astaxanthin is a natural microalgae extract grown in Kona, HI. Astaxanthin is a natural pigment found in nature, it’s the red pigment color in nature – the reason salmon have red fleshy skin. The salmon eat algae in the wild that contains astaxanthin. Kona, home to the Ironman® World Championship, is an ideal place for cultivating microalgae. Athletes all around the world are beginning to understand the power of astaxanthin such as Ironman Championship veteran and legend Dave Scott. “I recommend astaxanthin as one of my top 3 supplements due to its recovery benefits and antioxidant power.” Some studies with astaxanthin have shown that astaxanthin can:

- Support joint and muscle soreness after intense exercise (Fry, A., 2001). 
- Decrease lactic acid levels in the muscles by an average of over 28% after mid-distance running (Sawaki, et al, 2002). 
- Provide anti-inflammatory and antioxidant support to the energy-producing part of our cells – the mitochondria (Kuroki, et al, 2013). 
- Reduce damage to cell membranes and DNA (Aoi, et al, 2003).
- Increase time to exhaustion during heavy exercise (Aoi, et al, 2008).

Another amazing benefit from astaxanthin? It can actually support your skin during sun exposure, working from the inside out. This is so important for long-distance runners who train in the sun (Lorenz, T, 2002). Polina Carlson, an elite runner from Hawaii says that she takes BioAstin “because it helps me boost my energy and it speeds up post-workout recovery. It also supports my skin during UV sun exposure and I’ve really noticed a change in my skin after I started taking it.”

4.Stretch. Take the time to make this a priority. 10-15 minutes of stretching your major muscle groups (quads, hamstrings, calves, and hips) and any other muscle that might have tightened up during your run is essential in your recovery. Foam rollers can also help alleviate any knots.

Follow these few steps and any other recovery methods that you enjoy and you’ll be on your way to a full recovery and ready to run day after day.

The information provided is for educational purposes only and does not constitute medical advice. Always seek the advice of your physician or qualified healthcare provider with any questions or concerns about your health. Check with your doctor before beginning any exercise program. Never disregard or delay seeking medical advice because of something you have heard or read in this article or the internet.