Have you ever wondered if all the recovery tools available are really necessary? Lucky for you We’ve spent a lot of time testing things out to weed out the not so great, but also doing A LOT of research to understand what really matters for recovery.
If you’re new around here, you might not yet know that I have an obsession with post run recovery from what to eat to best stretches to researching whether or not you should have that beer.
When I started running at 20 it was the last thing on my mind, but over 20 years later, I’ve learned that without spending time on post running recovery I’m not going to be running as much, as far or as fast as I’d like.
There is a massive amount on the market now and for me it’s key to figure out what’s worth your time and dollars. While there are some things that I don’t love, I do see how others find value in them and THAT is the key to recovery.
If you feel like it helps, then there’s a lot of science to say it does.
Recovery Tools for Running
Here’s the skinny….recovery tools are all about allowing you to SLOW DOWN, breathe and relax. When you dig in to the science about what works and what doesn’t, it’s often very personal.
YOUR BELIEF that it works is huge.
The fact that it tells your muscles to relax for moment, can help to stop pain signals the brain, which allows you to finally let go. But are they actually getting you out the door faster, that’s debatable. With that far too honest upfront, let’s look at the things our team is still using and enjoying daily.
The 3 things proven to improve running recovery:
- Nutrition/Hydration
- Sleep
- Relaxation
Recovery tools hit on that last point and this is a big part of what keeps us coming back.
Worth It: TriggerPoint GRID Foam Roller ($42)
Foam rolling is also called myofascial release and is designed to work out the ‘knots’ in your muscles. You could compare the practice to self-massage. The technical terms for ‘knots’ are trigger points or myofascial adhesions.
Is that what it really does?? EHHHH…kind of.
Fascia is a type of connective tissue that exists throughout the body and aids in the stability of muscles, bones, tendons, ligaments, and organs. While you foam roll the body receives signals to loosen up, which isn’t a long term result, but a short term result that can help alleviate feelings of tightness.
This can allow you to stretch or move through a full range of motion, which is going to improve limitations.
AND IT can feel really good, which is important.
The multi-density exterior foam of the TriggerPoint GRID foam roller covers a hollow, rigid core that helps it retain its shape even when used very regularly. Honestly, I’ve had a lot of other foam rollers break down within a year and my TP is still going strong after 10 years.
I’ve written a more detailed review in my post on the best foam rollers for runners if you’re curious to learn more about it because you figure out if you want to purchase it.
**There you’ll find out more about why I’m not really a big fan of the R8 Roll Recovery, especially for those with IT Band issues.
Expensive Massage Gun that’s Fun: Theragun Pro ($599)
Massage guns like the TheraGun are another nice recovery tool for runners who enjoy a massage, but don’t have the time to go get a massage daily. MMmmm wouldn’t that be lovely.
If you really want to level up and you need that super deep muscle penetrating pound, then the Theragun Pro you find at most PT’s office is where you want to look.
Just remember that more force doesn’t always mean a better result. You can press too hard and overdo it with a hardcore option, so remember this is about relaxing not beating your muscles in to submission.
This is going to be the heaviest massage gun at 2.8lbs, with the most stall force of up to 60lbs (especially the budget ones are more like 20-30lbs.
Same features like the OLED screen and interchangable heads as the Prime.
Absolutely Just as Good Massage Gun Theragun Prime – ($219)
There are a variety of Theragun options, this one is middle of the road. Not as pricey as the professional model, but not moving down to the less powerful Theragun Mini.
- Most Theraguns claim to have a deeper muscle tissue treatment than you’ll find with lower powered machines
- Prime vs Pro: It will have the same intensity, but less stall power. Which means you could more easily apply too much pressure. It has a slightly shorter battery life at 2 hours.
- Prime is much quieter than the other versions
- Comes in a pouch carrying case, rather than a hard sided case
- Wireless charging
- Smartapp bluetooth integration will give you actual routines to use!
Worth It: Comfytemp USB Heated Neck Wrap for Pain Relief ($18)
Whether you’re shrugging up your shoulders while running and feeling pain due to tension or simply spending a lot of time at the computer, heat is an ideal way to relax muscles.
This is a classic case where heat will do more than ice. For this, look for a heating pad that fits the neck.
This pad by Comfytemp does the job right and comes with three heat settings to allow you to adjust it according to your preferences. Again not a long term solution, but a release so you can work on stretches and pay more attention to your posture going forward.
Debatable Test For Yourself: Resilience CBD Sports Cream ($40)
This was a brand new to me recovery tool and admittedly one I was SUPREMELY skeptical of in advance.
However, after a lot of research and testing, I was beyond impressed and I’m positive it played a major role in getting me back to my pre-surgery mileage. We know that topical creams are not as effective as what you put in your body, BUT they do offer pain relief and relaxation which allows us to keep moving as part of recovery.
AMANDARUN20 is good for 20% off
Read all my FAQs on CBD for runners!
Absolutely Why Not Relax: Epsom Salt Baths
One of my favorite rewards for a long run is a hot Epsom Salt Bath. Heat is a great way to loosen up tight muscles and of course there’s simply the matter of giving yourself time to do something RELAXING!
Pretty much any epsom salt you find is a great option, but add in some lavender if before bed for extra sleepy time.
Once again diving in to the research tells us that while the magnesium could play a role, the bigger impact may simply be that you sat down and relaxed. 
Possibly Overhyped: AUVON Dual Channel TENS EMS Unit ($29)
Skeptical is how we’d put it when it comes to this and YET it’s where we see a lot of PT’s leaning in treatment. The biggest thing here is stopping pain signals and we’re onboard for that!!
A TENS is a Transcutaneous Electrical Nerve Stimulation device. The muscle stimulator sends electrical stimulation to the muscles through electrode pads.
The electrical impulses creates an interrupt in pain signals, which aids in muscle relaxation.
It’s a great option for reducing pain without drugs, which then allows you to begin the work of physical therapy or use one of the above tools to dig into the muscle. Just do not expect it to work as intensely something like dry needling in the PT’s office OR to heal you. It’s NOT going to heal you.
I wrote a detailed post on how electrical stem works if you’re interested.
This AUVON device can do both electrical muscle stimulation (EMS) and transcutaneous electrical nerve stimulation (TENS), which are two different treatments.
Electric muscle stimulation (EMS) is a type of physical therapy that involves the passage of electrical currents through your soft tissue, which includes your skin, fascia, and muscle tissue.
These currents are thought to block pain signals from the body to the brain, improve blood circulation, and enhance muscle fibers, implying that they increase performance or strength.
With 24 modes and 20 levels of intensity, and 24 preprogrammed massage modes, this device has something for everyone at every stage of the muscle recovery journey.
You can use the lower settings when your muscles are extremely tender and increase them when they are less sore.
Multi-Functional with 24 Mode. 20 levels of intensity, 24 preprogrammed massage modes
Worth It: CW-X Stablyx Tights ($103)
Technically these aren’t new, but every time I bust mine out I get so many questions that I had to share.
They are amazing. So many of you love them and swear by them, but they have never felt good to me. For the price point, I’ve felt so much more recovery from having access to tights as my consistent running recovery tool. Also way easier to travel with tights!
While medical professionals do use them for healing and we do see that they can reduce extra muscle movement, there’s still a lot of debate around if they truly work. Which leads is right back to our original premise that what you believe works, works.
Now back to these compression pants!
I LOVE these tights because the way they put bands into the tights creates support around the knee and IT Band, which I adore for long runs. It can help with soreness and swelling, aiding your recovery process.
They provide some additional support as I increase my mileage, meanwhile, at home, I pull on some other lighter compression pants for recovery.
Over Hyped: NormaTec or Hyperice Boots
We are prepared for some heated debate here, so just hear us out.
A. If putting them on allows you time to sit and relax. Then they are just as effective as time spent in that epsom salt bath. A 2022 review showed that they didn’t actually do much to prevent DOMS (delayed onset muscle soreness) or if they did provide some relief it was short term.
Of course, there are other studies that say elites found them beneficial and who are we to argue with their experience.
B. But note that epsom bath was like a$1 and these are $1000
C. The off brands like this one for $250 with heat and cooling do the same thing.
So it’s absolutely not that they are bad or don’t help, more that we think the super pricey ones may be a bit overhyped due to better marketing.
While nothing can replace product-free recovery essentials such as adequate sleep and proper nutrition, the muscle recovery tools for runners I’m about to share with you today can serve as an additional line of defense against stiffness and soreness.
What is the Best Way to Recover from a Workout?
The things that are going to help the post with run recovery are nutrition and hydration, sleep, and maintaining overall lower stress levels.
Nutrition is going to restock those glycogen stores and provide the protein your body needs for muscle repair. Hydration helps keep everything flowing and balances your electrolytes (reducing the chances of fatigue and muscle cramps).
During sleep, the body produces important hormones that aid in the repair and growth of muscles. Sleep is the best FREE tool we all have to recover and if you’re skimping on it, now is the time to consider how to get more.
And of course finally, the one we harp on a lot…stress. Your body doesn’t know workout stress vs work stress vs the dog peed on my bed stress. So finding ways to manage it all is huge for recovery, hence all the recovery tools that allow you a chance to relax.
Which is a reminder that the tools are exciting, but secondary to the smart living!
How Long Does It Take to Recover from a Run?
There’s no standard answer to this question because it depends on your training, your nutrition, your volume of miles, your years of running and the list goes on.
However, we know that we can enhance recovery by utilizing the right tools, and have I mentioned it enough yet, nutrition.
Post run nutrition is a topic we’ve already chatted about, so today we’re having some fun with the newest fitness gadgets and gizmos targeted toward our post-workout recovery.
Most of these are pricier than when I bought my first running store massage stick, but I suppose if they stand in for a massage or keep you from Dr’s visits, then they pay off.
What to read next?
Checkout our full page of my must have running gear reviews and guides to save you time searching and money! I share what’s worked for me and fellow runners, along with what wasn’t worth the price tag.
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Thank you so much for your post. Keep sharing
+1 on the GRID foam roller. It’s a little bit of heavenly torture.