The 16 Best Recovery Tools For Runners

This wearable tech band helps you monitor your sleep, strain, recovery, and health. It auto detects your workouts and is always tracking your stress levels and stages of sleep. With all this data, WHOOP gives you personal recommendations based on what you need in your recovery so you can actually perform the next day.

Rolling out your muscles increases blood flow which ultimately helps with soreness and expedites recovery. This bundle from Chirp includes four wheels that offer different levels of massaging relief from stretching to deep tissue. The biggest wheel is great for a stretch and gentle massage while the smaller two focus on deep pressure to roll out those knots.

Compression socks are known for boosting circulation, reducing swelling, and reducing pain after being on your feet all day so they are the perfect choice, post-run, post-shower. These are made with hypoallergenic alpaca fiber, so they are soft, thermoregulating, and moisture-wicking, making them especially great if you have to get on a plane after a long race.

After my longest, long run of my marathon training block, I did a fifteen minute session in these boots directly after, and I think it is one of the reasons I felt so good the next day. The boots use strong, alternating compression that feels like a doctor’s blood pressure cuff to massage your leg muscles. This reduces the inevitable delayed onset soreness after those long workouts.

Theragun uses percussive therapy to massage deeper. The rapid pulses of pressure to the body's muscles and tissues help increase circulation and move lactic acid out, making you less sore and ready for the next day’s activities.

HOKA running shoes are everywhere, but the brand also makes a great recovery slide. They are easy to throw in your bag so you can just slip into them after a workout. They are breathable and cradle your foot, giving your achy feet that extra support.

If slides are not your style, these shoes from KANE are another great recovery shoe option. These were thoughtfully designed so they are light, breathable, low maintenance, and supportive. They are easy to throw in your bag so you are not going to the market after a workout in your expensive trainers, and one of my favorite features is the raised footbed nodes that stimulate and massage key pressure points as you walk around.

Sure, Strava has a space for you to jot down thoughts and feelings about a run, but taking the extra time to put pen to paper and reflect on the work and see the improvement over time can be a meditative recovery activity. This journal is specifically designed with wellness in mind and has prompts and space for logging intentions, sleep, and energy levels.

Studies have shown that red light therapy can aid in the recovery of damaged blood vessels and cartilage and reduce inflammation and joint pain. This tool can be used across multiple joints to focus wherever you are needing targeted attention.

Collagen is the most abundant protein in the body, and it provides structure to bones, tendons, and ligaments. It is essential for maintaining healthy connective tissue, something that running puts a lot of stress on. If you are someone who struggles with joint pain or injury, look into making collagen a part of your daily routine.

There is nothing wrong with an old school ice pack. Icing an injury or just a sore part of the body temporarily relieves pain and helps with reducing inflammation and swelling. This one can just sit in the freezer until you need it. Personally, I love icing while watching Netflix.

Not sure about you, but after a long run my lips are beyond dry. Post shower, this is my holy grail so I do not lose my mind chewing on my chapped and cracked lips.

After a long, sweaty run, it is not only important to drink water but rehydrate with something that has a little sodium. Or a lot. LMNT has 1,000 mg of sodium which sounds high but runners can lose several grams of sodium when training, especially in hot, humid climates. Looking at you, New York City. I mix one of these into my water the night before every long run and bring one with me for post-run hydration.

The practice of bathing has been around for centuries, but this Serotonin Soak takes it to another level. Sitting in a hot bath, soaking in the benefits of the magnesium, for twenty to thirty minutes is not only meditative, it can aid in a better night's sleep.

Studies have shown that cherries contain plant compounds that help reduce inflammation and soreness. After a long run, a cold one of these is exactly what I am looking for.

There are so many things you can do to help your joints and heal your muscles, but sometimes all you need is just some good old fashioned rest. There is nothing better than taking a long shower and putting on the perfect hoodie and laying down on the couch after a big day.