Running: Recovery and nutrition
Browse SportsMonkie's recovery and nutrition about running, organized in one crawlable topic hub.
7 articles in this topic.
How to Warm Up for Running: A 9-Drill Dynamic Routine (5 Minutes)
The best warm up for running is 5 minutes of easy jogging plus dynamic drills like leg swings, high knees, and strides. Here is the full 9-drill routine, in order.
Marathon Carb Loading: A Race-Week Plan (Grams per Kg + Foods)
Marathon carb loading means eating 8-12 grams of carbohydrate per kilogram of body weight per day for 2-3 days before the race, using low-fiber, familiar foods to top off muscle glycogen without stomach trouble.
8 Best Post Run Stretches to Recover Faster (Hold Times Included)
The best post run stretches target the calves, hamstrings, hip flexors, quads, IT band, glutes, piriformis, and lower back. Do these 8 static stretches within 10 minutes of finishing, holding each 30 seconds a side.
10 Best Stretches for Runner's Knee (Plus the Strength Moves That Fix It)
The best stretches for runner's knee loosen the quads, IT band, hips, and calves that pull the kneecap out of line — then strengthen the glutes to keep it there. Here are 10 moves, ranked by impact, to ease pain and stop it coming back.
Shin Splints From Running: Causes, Treatment, and Prevention
Shin splints from running are exercise-induced pain along the inner shinbone, usually caused by doing too much too soon. Here is how to treat them, keep training, and stop them coming back.
What to Eat After a Run: The Recovery Foods and Timing That Work
What to eat after a run is a mix of carbohydrate and protein, ideally within 30–60 minutes: think a banana with Greek yogurt, chocolate milk, or eggs on toast. Here is how much of each, when, and what to drink.
What to Eat Before a Run: Timing, Portions, and Best Foods
What to eat before a run depends on timing: 2-3 hours out eat a normal carb-focused meal, 30-60 minutes out grab a banana or toast. Easy-digest carbs, low fiber and fat, and enough fluid are the rules that matter.