How to recover faster: What your body needs

“Recovery’s a big deal. It sounds simple, but it’s hard to pull off,” says Kelsey Quinn, Assistant Head Coach of On Athletics Club (OAC).

Between getting enough sleep, planning your meals before and after workouts and making time to stretch, recovery can feel like another workout in itself. But every training session causes tiny tears in your muscles and drains your energy stores, so how you recover is what sets you up to come back stronger and stay injury-free.  

Here are eight science-backed ways to speed up recovery, no matter how tough the workout. 

Recovery starts before the workout begins. The right gear reduces strain on your body and helps prevent avoidable injuries.  

Supportive shoes like the Cloud X 4 offer lateral stability and cushioning to ward off issues like shin splints or plantar fasciitis. Breathable, soft fabrics can minimize friction and irritation, while body glide can protect chafe-prone spots like the inner thighs and underarms. 

When you’re comfortable, you’re more likely to move well and finish strong without cutting corners. Investing in quality clothing supports your training and helps set you up for a faster, smoother recovery. 

Hydration supports every part of your training – from regulating temperature and preventing cramps to lubricating joints and delivering nutrients where they’re needed most. It starts before your workout, and continues long after. 

“Cues like inconsistent bowel movements or cracked lips tip me off to dehydration or poor recovery,” says Dan Churchill, hybrid athlete and author of Eat Like a Legend. “If I’m not sharp mentally, or feel behind cognitively, that’s another red flag.” Years of training and coaching has taught him the value of listening closely to these signals. 

During exercise, sip regularly and respond to thirst cues. Post-workout, focus on replenishing fluids and electrolytes, especially after exercising in hot or humid conditions. Coconut water, sports drinks or electrolyte tablets can help speed recovery and keep your system in balance.

Cooling down is one of the most overlooked parts of recovery but it matters. Stopping abruptly after an intense workout can lead to stiffness, soreness or even injury. Easing out of exertion with light movement and stretching helps your body shift into recovery-mode more smoothly. 

The good news? It doesn’t take much. Try ending your run a minute early and walking it off. Think of it as a small gift to your future self, a way to honor the work you’ve just put in. Aim for five to ten minutes of gentle movement before calling it a day.  

Whether it’s a light jog, static stretches or some post-workout yoga, cooling down keeps your recovery on track and helps you show up stronger next time. 

“I listen to my body. If my legs are really sore, I’ll apply more emphasis on compression work and mobility,” says Dan Churchill. Elevating his legs, box breathing and meditation are some of his go-to recovery tools.

Stretching is one of the simplest ways to speed up recovery. It boosts blood flow, improves flexibility and helps prevent stiffness and soreness. Focus on the areas that feel tight, like your quads, calves or hip flexors, and hold each stretch for 20 to 30 seconds.

After a hilly run, for example, a gentle quad stretch or a deep hip flexor lunge can help release built-up tension. Foam rolling is also a great addition, especially for larger muscle groups like the hamstrings and quads. 

Whatever method you use, pair it with intentional breathing. Controlled breathing techniques help you stay present, deepen each stretch and activate your parasympathetic nervous system – the one responsible for rest and repair. That’s why many athletes turn to yoga as a recovery tool: it brings movement, breath and mindfulness together.

For Dan Churchill, recovery starts before the week even begins. “I plan my meals carefully each week, knowing exactly how many calories I need and where those meals will come from, so I never fall short,” says the hybrid athlete and author.  

What you eat after training plays a major role in how quickly and effectively you recover. Churchill maps out his week on Sundays, factoring in sleep, hydration, red light therapy and hydration so everything he does is with purpose.  

After endurance sessions, aim for a 4:1 ratio of carbs to protein to replenish glycogen stores and kickstart muscle repair. Granola with Greek yogurt, a bagel with cream cheese or pasta with chicken are all solid options. For strength days, shift the focus to more protein to support muscle growth.

“When I’ve got [delayed onset muscle soreness], I’ll up my calories, sometimes by over 500 a day, and increase my protein, just to support that recovery,” Churchill adds. Eating within a few hours of training helps your body make the most out of the nutrients. 

Supplements like protein powder, creatine, iron, B12 and magnesium are popular among runners for post-workout recovery. Often blended into a smoothie after a morning session, it’s a convenient way to refuel and jumpstart muscle repair. 

That said, not everyone needs them. Your body’s needs are individual and blood work can help identify any deficiencies like low iron that might impact recovery. If you’re unsure, it’s worth checking in with a doctor or nutritionist before adding anything new.  

When used intentionally, the right supplements can support both performance and recovery – before, during and after your workouts.

Sleep isn’t just rest. It’s when your body does the real recovery work. During deep sleep, anabolic hormones repair muscle tissue, restore glycogen and support immune function. Quality sleep also reduces inflammation, easing the effects of delayed onset muscle soreness (DOMS). 

“You can’t overtrain, you can just under-recover,” says Head Coach of the On Athletics Club (OAC), Dathan Ritzenhein. “More recovery is always better. Massage, physio, fuel and rest. You have to recover from the previous sessions to be ready for the next.” 

Quality sleep sharpens focus, improves coordination and lowers your injury risk. Aim for seven to nine hours of sleep per night. Keep your bedroom dark and cool, limit screen time before bed and wear comfortable clothing. If sleep still feels like a struggle, consider getting a sleep study to rule out issues like sleep apnea.

Training the same muscles daily can slow your recovery and raise your risk of injury. That’s where cross-training comes in. Light movement the day after a hard session boosts circulation without adding stress. 

“As soon as I started doing two-a-day sessions, I realized I needed to put more emphasis on recovery,” says Churchill. “l learned firsthand that recovery needs can shift depending on your routine.”  

It doesn’t have to be intense. Swap a run for a 20-minute walk, gentle swim or low-intensity yoga. Even strength athletes rotate muscle groups to allow for active recovery. It’s all about balance – training smarter, not harder means you can avoid plateaus and improve without burning out.

Progress is actually made in recovery, not the workouts. Whether you’re training for a marathon, or building a consistent routine, recovery should be built into your plan from day one. 

“When everything feels aligned – energy, digestion, hydration and mental clarity – I know I’m ready to hit the next session,” says Churchill. 

From dialing in your nutrition to investing in the right training shoes, preparation is key to performance. Prioritize recovery and performance will follow.