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Three Simple Rules Experts Say Can Improve Long-Run Recovery

February 24, 2026
By
Anna F.

Recover from long runs faster with three coach-approved habits: refuel within 30–60 minutes with a carb-heavy snack plus protein (aim for a 3:1 or 4:1 ratio), replace fluids and electrolytes, and add gentle movement like a short walk or legs-up-the-wall to reduce stiffness.

​Long runs are a key part of any training plan, but they often leave runners feeling drained for the rest of the day. Sports dietitians and coaches say better recovery habits can reduce fatigue and help athletes feel stronger before their next workout.

Trevor Raab

​The first rule is to refuel quickly and focus on carbohydrates.

​Experts recommend eating within 30 to 60 minutes after finishing a long run. The snack should include both carbohydrates and protein, with more carbs than protein.

​A 3:1 or 4:1 ratio is considered effective for restoring energy stores and limiting muscle damage. Simple options include a smoothie, a protein shake, or Greek yogurt with fruit and granola.

​Hydration is the second priority.

​Runners lose both water and electrolytes through sweat. Sodium and chloride are lost in the highest amounts, along with smaller amounts of potassium, magnesium, and calcium.

​Experts advise replacing fluids and electrolytes, especially after running in warm weather. Sports drinks, electrolyte mixes, or even tomato juice with a pinch of salt can help restore balance.

​The third tip is to keep moving after finishing.

​A short walk can lower heart rate and reduce stiffness.

​Coaches also suggest lying on the floor with legs raised against a wall to improve circulation and support muscle recovery.


       

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