4 Post-5k Recovery Strategies


Foam roll 

Foam rolling can increase range of motion and relieve muscle soreness. Get on the foam roller for about 5 minutes before your next workout!

Go for a short run

After some foam rolling and a proper warm-up go for a recovery run. You don't need to have a distance in mind, just run until those legs stretch out. Finish up with a few sprints once those muscles are loosened up. Sprinting improves recovery by firing up the central nervous system, and improving blood flow.

Strength train

Lift something heavy and put it back down. Do this 5 times (5 reps). Low volume (low reps) strength training also gets the central nervous system going, which improves recovery by enhancing blood flow to muscles. 

Go green

Alkalize your blood after a tough 5k with a green smoothie. Blend 1-2 cups of spinach, kale or dandelion, 1 cup of water or unsweetened almond milk, 1 scoop of protein powder, 1 frozen banana.  Other detoxifying agents that can be added in moderation are cilantro and parsley. Don't stop here. Make sure you're getting a generous helping of greens throughout the day.