Login
Stores
Cart
Anyone who runs regularly – whether training or competing – knows how important targeted recovery is. Only those who allow their body to recover sufficiently will remain efficient in the long term, prevent injuries and improve their performance.
In this article, we give you tips on how you can specifically support your recovery after running – from cold water and nutrition to targeted relaxation training.
1. Regeneration starts when you run:
It starts when you run: Compression socks can improve blood circulation and stabilise the muscles. They help to reduce muscle vibrations and can therefore support regeneration during the run.
2. Correcht refill in the regeneration window
The first 30-60 minutes after the run are crucial. Now is the time:
- Replenish electrolytes: Magnesium, sodium, potassium & co.
- Recovery snack: A combination of carbohydrates and protein in a 3:1 ratio helps with muscle repair.
- Micronutrients: Magnesium, zinc, iron and vitamin D3 support important metabolic processes.
Make sure you eat a balanced, anti-inflammatory diet overall, for example with omega-3 fatty acids (e.g. from linseed oil or oily fish).
An important point after running is the right recovery snack. Pay particular attention to carbohydrates and protein. Photo: Unsplash/Hermes Rivera
3. Cold helps – when used correctly:
After running, cold water can be a real game changer. Whether it’s a cold shower, Kneipp showers on calves and thighs or a short ice bath à la Wim Hof, cold water helps to reduce inflammation, soothe sore muscles and remove waste products from the muscles. Studies have also shown that athletes who have a cold water treatment after sport feel less tired and therefore also recover more quickly mentally.
💡Lisa’s tip: Thigh casts or the classic Kneipp half bath are particularly effective after intense exercise.
The cold half bath:
“Immediately after sport, I fill my bathtub halfway with cold water and sit in it for just under a minute. Stretch out my legs, bring the water up to my navel and breathe deeply,” says Lisa, explaining how to use the half bath.
It has a relaxing effect, balances the vegetative nervous system, refreshes, strengthens and promotes sleep.
Simply fill a tub with cold water, sit in it and take a deep breath. Photo: Unsplash
4. Regeneration training & relaxation:
Active regeneration gets the circulation going without putting additional strain on the body.
Annika’s tip:
- Fascia roller
- Massage gun
- Compression boots (e.g. from Blackroll)
- Recovery slopes
- Physio treatment
- Yoga & stretching
Lisa recommends the following exercises for trail runners:
- 🧘 The Pigeon: Opens up the hips and glutes – perfect after long climbs.
- 🧘 Viparita Karani (legs against the wall): Boosts circulation, relieves tired legs and calms the nervous system.
Just put your feet up – that’s Lisa’s tip after an intensive trail running session. Photo: Jürgen Amenda
5. Stress reduction – for body and mind:
Constant stress can impair regeneration, as the stress hormone cortisol directly inhibits performance. Therefore:
- Mindfulness training & meditation
- Breathing exercises
- Mental relaxation
💡 Just 5-10 minutes of conscious breathing or meditation a day can noticeably improve your recovery.
You can also support your regeneration with breathing exercises or meditation. Photo: Sport Conrad
6. sleep – the most important regeneration factor
Cell repair is in full swing during sleep. Allow yourself at least 7.5 to 9 hours – depending on your individual sleep rhythm. Make sure you have a good sleeping environment, avoid too much screen time late at night and give your body the rest it deserves.
Conclusion
Regeneration is not a luxury – it is a must for anyone who wants to make long-term progress on the trail. Whether it’s cold, nutrition, active recovery or sleep: even small measures can make a big difference.