Your Minute-by-Minute Guide to Recovery

During the Rest of the Day After Completing Workout

It's normal to feel tired the rest of the day after a long run or tough workout. Take a nap to let your body rest and spend the rest of the day taking it easy. If you do too much, your body will feel it by the afternoon.

Use a foam roller. Go slow over tight muscles, but don't stay in one place too long. Don't roll over injured areas.

More: 10 Self-Myofascial Release Exercises for Runners

Before Bed

Consider taking a warm bath with Epsom salts before bed. About an hour before going to bed, mix in four cups of Epsom salts with about one cup of baking soda in a hot bath. Spend about 10 to 15 minutes in the tub and follow it with foam rolling and stretching. Epsom salts, which are made up of magnesium and sulfate, help the body reduce inflammation and flush away toxins.

Get some sleep. Aim for seven to eight hours of sleep to let your body repair those micro-tears in your muscles.

The Day After Completing Workout

Either go for a short recovery run or take a rest day. There is much debate on whether rest days help or hurt. If your body needs a day to recover, take it. If you don't run, consider cross-training with a swim, a bike ride or a walk. Keep the intensity low.

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About the Author

Amanda Casanova

Amanda Casanova is a writer and journalist living in the Dallas, Texas area. She has worked for the Houston Chronicle, the Abilene Reporter-News and the Galveston County Daily News. She is an active runner and regularly competes in races in north Texas. She is currently training for her first half marathon. She blogs at and tweets at @acasanova10.

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