Running is such a brilliant form of exercise. It clears your head, boosts your mood, and keeps your body strong, but let’s be honest, it also leaves you with tired legs, tight muscles, and the occasional thought of “why do I do this again?” That’s where recovery comes in. Looking after yourself post-run is just as important as the run itself, especially if you want to keep progressing without burning out or picking up injuries.
In this guide, I’m sharing my favourite post-run recovery tips for women, from practical cool-down techniques to a few little luxuries (because we deserve them!). And yes, I’ve included some of my go-to favourites that feel like the perfect finishing touch after a sweaty session.
Why Recovery Matters for Runners
Think of recovery as the reset button. Without it, your muscles don’t get the chance to repair and grow stronger and your energy stores never fully replenish. If you’ve ever tried to run on sore, heavy legs, you’ll know it’s not exactly fun. Taking recovery seriously helps reduce injury risk, improves performance and most importantly, keeps running enjoyable.
Cool Down and Stretch It Out
The temptation to collapse on the sofa the second you get home is real, but trust me, a proper cool down makes all the difference. Slow your pace to a walk for a few minutes to bring your heart rate down gradually, then get stuck into some stretching.
Focus on the big running muscles: calves, hamstrings, quads, glutes, and hip flexors. Hold each stretch for at least 20 seconds, breathing deeply. Not only does this prevent stiffness, it also gives you a moment to mentally check in with how your body feels.
Hydration and Refuelling Right
You’ve sweated buckets, so hydration is key. Water is great for shorter runs, but if you’ve been out for an hour or more, add an electrolyte drink to replace those lost minerals.
Food-wise, go for something with both carbs (to restore energy) and protein (to repair muscles). A protein smoothie, avocado on toast with eggs, or a simple banana with almond butter are all winners.
If you’re heading straight to work after a run, stash a snack in your bag so you don’t end up running on empty.
Foam Rolling and Massage
It’s not glamorous, but foam rolling is basically a free sports massage at home. Roll out your calves, quads, IT band, and hamstrings slowly, pausing on any sore spots. It’s painful-but-good and makes your legs feel much lighter the next day.
Prioritise Rest and Sleep
Sleep is where the magic happens. Your muscles repair, your energy stores refill, and your body resets. Aim for 7–9 hours a night if you can, and don’t underestimate the power of a good nap after a long run.
If winding down at night is tricky, a herbal tea and FreeSoul Magnesium is a lovely addition to your routine. It has chamomile and lavender, which help you switch off and get that deep rest your body needs.
Active Recovery
Recovery doesn’t always mean lying still. Yoga, pilates, swimming, or a gentle bike ride are brilliant on your non-running days. They give your running muscles a break while keeping your body moving.
Yoga in particular is a game-changer for runners. A simple flow with hip openers, hamstring stretches, and balance poses can undo hours of pounding the pavements. Plus, it’s a mental reset too.
The Power of an Epsom Salt Bath
An oldie but a goodie. Soaking in an Epsom salt bath for 15–20 minutes helps relax sore muscles and An oldie but a goodie, the humble Epsom salt bath is still one of the best recovery tricks around. Soaking for 15–20 minutes helps ease sore muscles, reduce inflammation, and generally makes you feel like a brand-new human. Add in your favourite bath products and suddenly recovery feels less like “admin for runners” and more like the self-care ritual you actually look forward to.
If you want to take your post-run pampering up a notch, The Body Shop’s Spa of the World™ range is just dreamy. It turns your bathroom into a mini spa and gives you a proper three-step recovery ritual: scrub, cleanse, and moisturise.
Step 1: Scrub – Smooth and Glow
Start with the Spa of the World™ Brazilian Cupuaçu Scrub-in-Oil. It’s ultra-luxurious, nourishing, and gives your skin that healthy post-spa glow. The rich oils mean it doesn’t just exfoliate, it also hydrates while you scrub. Perfect after a sweaty long run when your skin needs a little TLC.
Step 2: Cleanse – Lather and Refresh
Next, lather up with the Spa of the World™ Tahitian Tiaré Body Wash. This one’s a soft, floral dream, and it leaves your skin feeling clean, refreshed, and super soft. Take your time with it, breathe in the scent, and let the warm water do its magic on tired legs.
Step 3: Moisturise – Hydrate and Indulge
Finish with the Spa of the World™ Hawaiian Kukui Body Cream. Rich, indulgent, and beautifully fragranced with ylang ylang, mandarin, and bergamot, it leaves your skin silky smooth and nourished. Think of it as a little reward for all those miles you’ve put in.
So yes, Epsom salts are brilliant, but paired with a full spa-style ritual, they turn your recovery routine into something that feels truly restorative. And honestly, if you’re training hard or just smashed a race, you deserve that kind of luxury.
Post-Race Pampering
After a big race like a marathon or half marathon, your body deserves the full VIP treatment. You’ve pushed through months of training, battled nerves on the start line and crossed that finish line with nothing left in the tank. That kind of effort deserves more than just a quick stretch and a protein shake.
Personally, one of my favourite post-race rituals is to run a hot bath, light a candle, and grab the biggest cup of tea I can find. It’s my way of saying “well done” to myself, and it instantly shifts the focus from exhaustion to celebration. Adding in a few luxury products makes the whole thing feel less like recovery and more like a reward.
I also think of post-race pampering as part of the mental recovery. Running a race is such a high, and the post-race blues can be real. Creating a spa-like ritual at home not only helps your muscles relax, it also gives you space to reflect, savour the achievement, and ease yourself gently back into “normal life.”
Listen to Your Body
This might be the most important tip of all. No recovery strategy works if you’re not paying attention to what your body is telling you. If you’re exhausted, rest. If something hurts in a bad way, don’t push through it. Skipping a run to recover properly is far better than being sidelined for weeks with an injury.
Post-run recovery doesn’t need to be complicated, but it does need to be consistent. Think of it as a reward for all the effort you’ve put in. A little stretching, good food, hydration, rest, and some well-deserved pampering will keep you running stronger, longer, and happier.
So the next time you lace up your trainers, make sure you’ve got a recovery plan waiting at the finish line. Trust me, your body will thank you for it.
