Recovery is an essential part of any runner’s training, helping the body adapt to exercise and prepare for the next workout. In Runner’s World, Grace Horan, MS, ACSM-EP, exercise physiologist at HSS, discussed what runners should know about recovery and weighed in on popular strategies including cold plunges, foam rolling, compression gear, NSAIDs and saunas.

Horan emphasized that sleep, nutrition, hydration and managing training load are the foundation of effective recovery. While additional tools may help runners feel less sore, they cannot replace those fundamentals. 

“Nothing will ever, ever, ever beat sleeping enough, eating enough, drinking enough water, and avoiding really sharp spikes in intensity or volume load,” she said.

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