The 4 R's of Recovery for Runners

There are 4 key 'Rs' when it comes to recovery for runners. Many runners will work hard throughout their training blocks, often planning for and ticking off their training runs. However, it's not just the running or complimentary strength training that gives the performance gains – it's the right recovery and nutrition too. Not paying attention to recovery could lead to a risk of burnout, injury or illness. A recent scientific review highlights a framework to think about for optimal recovery: the 4 R's (rehydrate, refuel, repair and rest).

Rehydrate

Aim to consume 150% of fluids lost during exercise over the next few hours. Addition of electrolytes, in particular sodium, helps replenish losses (amount will vary by person as sweat rates are highly individual; environmental conditions such as warm temperatures and harder efforts increase losses). Sports drinks with around six per cent carbohydrate (e.g. Lucozade Sport or similar) can be useful if you also want to replenish glycogen at the same time. Typically, for shorter runs or at lower efforts, plain water is sufficient.

Refuel

Running is an energy-demanding sport. The main fuel source used is glucose from glycogen stores within liver and muscle as well as any exogenous sources (e.g. gels, drinks). It is therefore important to replenish them following a run, especially after longer runs or high-intensity ones. Pay extra close attention to refuelling when doing a double session in the same day or an early morning session following a hard session the night before. Here carbohydrates play a crucial role in glycogen replenishment so you recover and are prepared to go again. Aim to have a carbohydrate drink or snack quickly after finishing your run, then a balanced meal. Aim to ensure you have carbohydrates throughout the day in meals and snacks. Around 1.2g of carbohydrate per kg body weight in the first few hours (for a 60kg athlete this is 75g of carbohydrate).

Repair

Recovery isn't complete without rebuilding the muscle – and here is where protein is important. Protein helps repair microtears in tissues and supports the mitochondria that power your cells. The training causes the stress and damage, but through the recovery process this helps rebuild the muscle back stronger, which will provide important performance gains. Aim to have around 0.4–0.6g of protein per kg of body weight (around 24–48g for a 60kg runner).

Rest

The final step is about giving your body the time it needs to do all that behind-the-scenes recovery and repair work. Sleep is therefore vital to allow your body to do all of this. Following good sleep hygiene principles – such as limited screen time before bed, avoiding caffeine and alcohol, and setting up a calm and relaxing bedroom that supports rest and relaxation – can help promote long, quality sleep.

A 5th R? Revitalise

I'd be inclined to add a 5th here: 'revitalise' through your diet. Whilst the above targets are important, diet quality also needs some consideration. I recommend you also think about eating colourful food (e.g. fruits and vegetables) to provide your body with essential micronutrients as well as adding in healthy fats.

My favourite post-run hack: a chocolate milkshake!

Not only does it taste delicious, it really helps kick-start the recovery process. It provides fluids, electrolytes, protein and carbohydrates – plus it's fairly cheap, convenient and easy to transport. In addition, it's a rich source of calcium which is important for bone health. I will often have a milkshake (or milky hot chocolate in winter) post long run or race, then aim to have a meal or substantial snack closely after. It can also be useful if you feel a bit nauseated after a hard run, which can be common – taking on liquid nutrition helps make this a bit more palatable.