7 All-Natural Solutions for Post-Run Recovery


Does running in the sweltering sun have you stuck on the indoor track? Don’t allow the heat to beat you. Our bodies are fine-tuned machines that can work to heal themselves after a bout in the great outdoors, though they sometimes need a boost.

Luckily, some aches and pains can be helped with a few simple ingredients supplied by Mother Nature herself. So get back outside and enjoy your run in the sun with these tips for an all-natural recovery.

1. Repair with protein.

Whether you plan to eat protein throughout the day or just after you finish your run, your body needs it to build and repair muscle. Keep in mind that meat is not your only protein option. Add protein powders to post-workout shakes and smoothies. If you’re on a vegetarian or vegan diet, quinoa, soy, rice and beans, and hummus are all excellent sources of complete proteins.

2. Eat starchy foods.

Foods loaded with starch are perfect sources of energy. Spuds, bread, rice, and pasta are great options for after-run meals. Potatoes, for example, contain starch, which keeps your gut healthy, helps with blood sugar, and improves digestion. You might consider carb-loading counterproductive, but all that delicious glucose promotes a healthy gut and aids in repairing your strained muscles.

3. Catch up with collagen.

Mmmm, can you say bone broth? This simple, all-natural brew has been around forever, but it recently resurfaced in the health world. It’s packed with healing collagen for your joints and tendons. A glass of broth after a run will not only strengthen your bones, but it may also make your hair look healthier and shinier.

4. β€˜Oil up’ to reduce swelling.

The omega-3 fatty acids DHA and EPA are unquestionable allies in your post-run recovery. Studies show they enhance blood flow to your muscles throughout exercise, reduce muscle pain by about 35 percent, decrease swelling, and increase your range of motion. Eating wild-caught fish, chia, and flax seeds, as well as supplementing with a high-quality fish oil, are just a few ways to get this valuable nutrient into your system after baking in the summer heat.

5. Value vitamin C.

You might consider running a form of therapy, but your body thinks you’re under stress when you run. When you’re stressed, your adrenal glands release vitamin C. Replenish your adrenal glands’ stock of vitamin C by eating bell peppers, guavas, dark leafy greens, kiwi, or broccoli.

6. Enjoy a little spice in your life.

Turmeric is a miracle spice that research has shown will not only boost the immune system, but also decrease inflammation. The curcumin in it will power your all-natural recovery after an exhausting summer run. You can add turmeric to almost anything, including shakes, casseroles, eggs, and soups.

7. Recover lost minerals.

Running makes you sweat, and that perspiration depletes minerals in your body β€” especially electrolytes like sodium, potassium, and magnesium. Eating foods rich in nutrients will naturally replace those lost minerals. Skip the sports drinks, and make an all-natural recovery drink by mixing a pinch of high-quality sea salt, coconut water, lemon juice, and honey.

Running in the heat of the summer isn’t for the faint of heart, but you can do it with a little preparation. These all-natural post-run remedies may very well invigorate you enough that you jump up and head outside for another run.