We asked running guru Jon Grayson at Six Physio Moorgate how to make the most of your running recovery time to reduce your risk of injury and keep you pounding the pavements.
The first stage of your recovery begins before your run. It's important to do a good warm up to get your heart and lungs ready for action.
Avoid static stretching before you run as not only will it not get the blood pumping but it puts you more at risk of injury.
Instead run lightly for 5 minutes at 50-75% your normal pace; if you're treadmill training at the gym, jump on the bike or cross-trainer first.
Then follow this with some simple and dynamic running drills for 30 seconds each, such as calf pumps, calf jumps, heel flicks, high knees, alternate lunges, lunge walks, drop squats, hip openers and hamstring kicks.
This will pump your muscles with blood, raise your heart rate, and start the adrenaline flowing, getting you in the right training zone quicker.
You can also do some light static stretching. Stretching areas above and below sore spots with a foam roller. It's important to understand how to use a foam roller properly for an effective deep tissue massage and recovery.
50% of running injuries are reoccurring ones so if you’ve been injured before, you’re likely to get injured again.
If you have reoccurring sore spots in the front or outside of your knee, front or inside of your shin, around your Achilles tendon or under the sole of your foot that don’t ease within 48 hours, then you likely have one of the top 5 running injuries.