The hallmark of a good runner lies within the ability to not only have good routines around the run itself, but within everything that surrounds it. Growing as an endurance athlete does not only happen within the repeated movement patterns of the activity itself, but within the adaptations that happen when the body stops moving.

This is drastically different from most sports – where the body and mind require game-related pattern recognition and repetition on physical motions for improvement. A tennis player will grow through getting out on the tennis court and practicing the exact motions they will use in the game. A soccer player will do the same, just with a greater need for others on their team through “game-based” activities rather than isolated, individual sessions.

With sports like running and cycling, this is not always true. Much of the improvement that you get with endurance sports happens outside the window of the activity itself.

Crucially for runners, it’s their routines around recovery – both rehab and prehab that allow for adaptation. Without it, the body will often enter new runs feeling fatigued, leading to worse runs, and an eventual path toward injury. From there, the development process starts over, as the body takes time to heal and relearn.

With that, here are three things that I do before and AFTER every run to stay on top of my recovery, and ensure that my runs are as productive as possible.

RHYTHM WORK

Anyone who has grown up around track and field or cross country will be familiar with rhythm work. Those that came to the sport in adulthood usually miss this component of running entirely.

Rhythm work – involving a series of skips and form drills, helps to enhance biomechanical efficiency when running, and properly warm the body up for the run itself.

I can often tell what kind of run it’s going to be by how springy my pre-run rhythm work feels. I can tell when something’s off with my body, and what needs to be attended to before I start running. Not only do these skipping motions help to work on run specific muscles, but they also help to lock in on key running mechanics, like a good arm swing and an upright posture.

Beyond that, rhythm work helps to loosen the muscles, making those first few steps all the easier when you actually start running.

When the run is over, these exercises can be equally important to winding down and relaxing the muscles before hopping straight into a car or straight into work. Rather than having that rude awakening for the muscles where they tighten, take those extra two minutes to wind them down nicely and ease into whatever you’re doing next.

As much as you might be short on time, spending even just two minutes on some of these exercises will go a long way to making your runs better.

MOBILITY

All runners know the importance of mobility to helping them feel looser and limber on the run. But in our busy schedules, it’s often one of the first things to be neglected.

Even if it’s only 5-10 minutes, I make an effort to hit my most essential mobility exercises before and after the run.

I have my favourites in this routine here, and I’m sure you have exercises of your own that you feel better after completing. Not only is this a crucial part of the warm-up routine, but mobility can help maintain range of motion, improve movement quality, and reduce muscle tightness. The adaptation response from this could be one that helps to reduce risk of injury over time.

My mobility before runs will often be more active and dynamic, and then include more movements that are static and slow afterward. Like the rhythm work, we’re building both strength and efficiency every time we take the extra time to keep our bodies mobile.

EATING

Some people struggle with eating around runs, whether that be before or after. But there’s no denying how much better runs become when you can train your body to accept food and drink before runs, and within a tightly contained time window after.

Both before and after runs, I emphasize carbohydrate intake, with a secondary focus on protein and fat. Several studies have shown that carbohydrate availability can influence perceived effort around endurance exercise.

Consistently in these studies, it’s RPE (rate of perceived exertion) the next day that is most often affected for athletes that delay taking in nutrition after exercise. The conclusion is that physical fatigue the following day can be curbed to some degree by providing the body with sufficient fuel for the next day within a reasonable time window.

Energy availability requires fuel before, during and after every run. So even if it’s 4:30 or 5:00 in the morning, I make sure to have something to eat and drink. Even if I have five minutes before I need to leave for work, I make sure to have something in my system, even if I can’t get in a full meal. Something is always better than nothing.

Within reason, the more you fuel your body with what it needs, the better you will perform, and the better your recovery and adaptation will be in between runs.

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Of all the rehab and prehab options out there, these are the three that I think are most essential to completing every single day – before and after runs. Be sure to check out more of my newsletter for similar insights, and explore what it would be like having someone help you through this process as a coach. Thanks for reading and see you soon!