You've just completed a trail, your legs heavy but your heart full of pride. Well done to you! But be careful: the race doesn't stop at the finish line. Recovery is essential if you are to make progress, avoid injury and feel ready for your next outing. So what are the best ways to recover after a trail run? Here are all the things you need to do, right from the start.
1. The importance of recovery: don't neglect it!
Trail running is hard on your body:
- Repeated shocks (especially downhill)
- Muscular and nervous fatigue,
- Dehydration and mineral loss.
A good recovery will :
- Promote muscle repair,
- Reduce aches and pains,
- Preventing chronic injuries,
- Get back into shape more quickly.
2. What should you do immediately after crossing the finish line?
Walk 5 to 10 minutes
Don't stop suddenly: keep walking slowly to bring your heart rate down gradually.
Hydrate quickly
Drink water + mineral-rich recovery drinks, or simply water with a little salt and sugar.
Eat within the hour
Choose a mix of carbohydrates (to recharge your reserves) and proteins (to repair your muscles). For example: banana + yoghurt, wholemeal bread + cottage cheese, homemade smoothie.
3. The following days: the right reflexes for a good recovery
1. Sleep, your best ally
Muscle regeneration is most active during sleep. Prioritise long, quality nights.
Do you want to know the importance of sleep in sports recovery? Read our dedicated article here.
2. Gentle stretching & mobility
Wait 24 to 48 hours before doing any deep stretching. Before that, focus on :
- Light stretching,
- Mobility movements (ankle circles, knees, hips).
3. Active recovery
After 1 or 2 days' rest, take it easy:
- Walking, gentle cycling, swimming,
- A short jog at a slow pace (from day 3 or 4, depending on the distance covered).
4.Self-massage or professional massage
Use a massage roller or a ball to relax tense areas. If you can, treat yourself to a sports massage 48 to 72 hours after the race.
4. Nutrition: what to eat after a trail run?
- The first 24 hours : focus on proteins (eggs, pulses, yoghurts, fish) + antioxidant-rich vegetables (spinach, carrots, broccoli).
- The following days: continue to eat a varied, colourful and balanced diet to support regeneration.
- Useful additions : magnesium, omega-3 or turmeric (for inflammation)).
Find out more in our article on how to adapt your daily diet to your trail running?
5. Listen to your body: a return to training is not something you plan at random
There's no single rule. Depending on the distance, the terrain and your level, you'll need :
- 2 to 4 days recovery after a short trail (<30 km),
- 1 week for a trail marathon (~40-50 km),
- 10 days to 3 weeks for an ultra trail (>60 km).
Listen carefully: persistent fatigue, trouble sleeping, reduced motivation = signs that you still need to recover.
A good recovery is the best investment you can make in your progress. Hydration, diet, sleep, gentle activity, massage... these are the pillars you need to incorporate into your post-race routine. Take care of your body after the effort, and it will give you back a hundredfold on the trails!
