It might not sound like the most exciting part of your plan (and it might not show up on Strava), but recovery can be one of the biggest difference-makers in your long-term running performance.
With more recovery tools and practices available than ever, ranging from budget-friendly essentials to more luxury rituals, we’ve rounded up a variety of options you may want to try whilst smashing your toughest training weeks.
Remember, different approaches work for different runners. Sometimes the biggest shift in how you feel on your runs comes not just from the recovery practice itself, but from the psychological boost that comes with it.
At-Home Recovery Tools
Foam Rollers
A simple and affordable recovery tool, with plenty of options available online.
There are two main types to choose from:
Smooth foam rollers, which provide a lighter massage.
Textured rollers (with ridges or grooves), designed to dig deeper into tight spots.
Even just five minutes of foam rolling can help release muscle tension, and incorporating it regularly may support improved range of motion over time.
Focus on areas that feel particularly sore or tight, and use your body weight to apply steady, controlled pressure through the roller.
Watch Coach Ben’s tutorial to get the most out of your foam roller.
Massage Balls
A hard massage ball – you can simply use a lacrosse or cricket ball – is a small but powerful recovery tool. It’s ideal for targeting specific areas that a larger foam roller can’t quite reach.
Because of its firmness, it allows you to apply deeper, more precise pressure to tight spots, particularly in areas like the soles of your feet (plantar fascia), calves and upper back.
You can place the ball between your body and the floor (or against a wall) and use slow movements to release tension.
There are plenty of affordable options available online, and tools like the MyProtein massage ball are a great choice.
Therabody Wave Solo
The Therabody Wave Solo elevates the experience of using a traditional massage ball. This device combines targeted pressure with vibration therapy, allowing you to really pinpoint tight spots. It has multiple intensity settings so you can control the level of vibration depending on what your body needs, whether that’s gentle recovery or deeper muscle work.
It’s particularly helpful if you’re spending long hours on your feet or you're deep into your marathon plan, when small areas of tension can quickly build up.
Hyperice Hypersphere
The Hyperice Hypersphere uses powerful, localized vibration to relieve sore muscles, increase circulation, and improve blood flow. A mini version offers the same targeted support in a more portable size.
Even if you haven’t noticed obvious tightness, especially in your feet, you might be surprised at how much of a difference tools like these can make.
Massage Guns
Massage guns are one of the most popular recovery tools for runners. They deliver rapid percussive therapy to the muscles, which helps to stimulate blood flow and reduce feelings of tightness.
They are particularly useful for larger muscle groups like the quads, hamstrings and glutes, and can be used both before and after a run. Pre-run, lighter pressure can help with activating your muscles and post-run, it can ease muscular tension.
There’s a wide range available, from budget-friendly models, to specialised devices with advanced settings and multiple attachments. The higher the amplitude of the massage gun, the deeper therapy it offers. You don’t necessarily need the most expensive version and as with all recovery tools, consistent use will make the most difference.
Hyperice’s Hypervolt massage guns deliver powerful percussive therapy that eases muscle fatigue and reduces lactic acid build-up. The deep massage soothes knots and there is also an attachment which offers the option for heated therapy.
The Theragun Prime is another top pick if you are looking to level up your at-home recovery. The mini version is also great for on-the-go recovery.
Resistance/Stretching Bands
Stretching is a key recovery practice that supports flexibility and range of motion, as well as helping to activate muscles before sessions.
Resistance bands are an affordable addition that allow you to deepen or better control stretches – such as hamstring or calf stretches – helping to minimise tightness.
Remember to add Runna's Stretch & Stability sessions to your plan. Go to 'Manage Plan' tab to incorporate them into your routine.
Magnesium Body Lotion or Spray
Body lotions and sprays containing magnesium have become a popular option for soothing tired muscles. If you apply a lotion or spray in the evening, ideally after a shower and before bed, the magnesium is absorbed through your skin and can help relax tight areas.
Magnesium supports normal muscle function, and while research is still evolving around how much is absorbed through the skin, many runners find it helps promote a sense of relaxation and calm before sleep – and when it comes to recovery, better sleep has powerful benefits.
Like many recovery tools, it’s not a guaranteed fix. But if it helps you switch off, sleep deeper and wake up feeling fresher, that’s a 1% worth stacking. You can find a variety of lotions, oils and sprays from different brands, like these from Ancient Minerals and Better You.
Epsom Salts
Epsom salts contain magnesium and whilst research is mixed on how much is absorbed through the skin during a bath, the practice can be beneficial in soothing tired muscles and easing tension after a big training week.
Even just soaking in a warm bath can help relax the body, calm the nervous system and signal that it’s time to shift into recovery mode. This can support better sleep and overall recovery. Epsom salts are affordable and widely available in pharmacies and online.
Heat and Cold Therapy for Runners
Sauna
Whilst it's not the most accessible recovery tool, studies suggest that regular sauna use can support recovery by increasing blood flow and circulation. Exposure to the heat (around 158°F – 195°F) causes blood vessels to dilate, increasing circulation and supporting the delivery of oxygen and nutrients to tired muscles.
This improved circulation may help reduce feelings of muscle soreness and stiffness after hard training sessions, while the heat itself can promote relaxation and stress relief for a psychological boost.
Beyond the physical benefits, time in the sauna can be a powerful way to switch off from daily stresses. It’s not essential for runners, but if you have access to a sauna at a gym it can become an enjoyable recovery ritual.
Ice Baths
There’s a lot of discussion around cold water immersion and its potential role in reducing muscle soreness and inflammation after hard training sessions. The research is mixed, both in terms of recovery and the broader health benefits often associated with cold exposure.
For some runners, it may help them feel noticeably fresher the day after intense workouts or races. Cold water immersion is thought to work by constricting blood vessels and temporarily lowering tissue temperature, which may help reduce inflammation and perceived soreness after demanding efforts.
That said, ice baths are definitely not an essential. Some studies suggest that frequent cold exposure could blunt certain strength and endurance adaptations by interfering with the body’s natural response to training stimulus. As with many recovery strategies, context matters, particularly depending on your training phase and goals.
If you have the opportunity to try it and it’s accessible to you, it can be worth experimenting to see whether it adds value to your routine.
Takeaways
Whether you prefer low-key rituals or the latest recovery tech, finding a routine that supports your body can help you stay consistent and feel your best between sessions. Remember to listen to your body, prioritise quality nutrition and sleep, and adjust your workouts in the Runna app when needed.