How To Boss Your Recovery After A Tough Workout

Whether you’ve just started working out, or if you train 6 times per week we’ll all be familiar with the post workout suffering. Sore muscles, feeling tired and an indescribable hunger (and that’s just a few of the possible post workout symptoms)! If you are challenging your body then you’re gonna feel it the next day… and maybe the day after that, and the day after that one… So how do we boss our recovery to enable us to get back to what we love doing, but feeling stronger?!

Here are some ideas I have for you: 

Recover From Your HIIT Class

You took your pre-workout (cos you have nailed the supplements thing, right?!) and smashed out that class. The great thing about high intensity interval training is that you can squeeze your workout into shorter amounts of time. I’ve been known to bang out a 12 minute session at home AND feel it the next day.

1. Protein Shake / Smoothie

Either pack yourself a protein shake (SmartShakes are great as they allow you to keep the powder unmixed until you need it) or order one from your studio fuel bar before class so it’s ready for you when you finish.The optimum time to consume your shake post workout is the 30 minutes after you have finished, keeping your body in repair mode.

{ Read More: The Protein Guide }

2. Stretch / Yoga

Whenever I teach my classes and people when we start the (only) 3-4 minute stretch at the end, I always wonder if they realise that it’s just as important as the warm up and the main component of their workout?! …If you’re training at home and are unsure what to do, there are plenty of resources online. I can highly recommend the Nike Training Club app – they always have a few 15 minute routines for stretching and yoga available in the app. Stretching helps to loosen up your muscles …which you just spent your workout shortening; therefore helping to reset your body!

{ Read More: 6 Yoga Poses For Runners }

Recover From Your Half Marathon / Marathon

If we could assign levels of suffering, this would be significantly more than a HIIT class. However, through experience I know that suffering can be reduced through training for the event your are taking part in. Even still, you’ll need to look after your body post race….

1. Get Out Of Your Trainers, Get In Some OOFOS

The first thing I do when I cross the finish line and am reunited with my bag is to kick off my trainers and pop on some flip flops. Until North London Half Marathon in March, when I swapped out my flip flops for a pair of OOFOS Recovery Footwear (I have the OOriginal Women’s in Melon, £40). The foam technology is designed to absorb impact and cradle your arches to allow you to move naturally. It also meant my feet were able to breathe and be unrestricted after over two hours of pounding the pavements. I also love to wear compression socks after a long run, so if you do too, then you’ll want to check out the OOahh Slide which has no toe post.

2. Book A Session At Floatworks

Photo Credi: Leena Ranchod

Recently reopened in Vauxhall, London, Floatworks is the epitome of relaxation and meditation rolled into one. If like me you can’t hack a cold shower or ice bath, just swap out for a float in a tank filled with warm water and epsom salts (which are epic for muscles). Sessions are one hour long in your own private room. I paid them a visit last week and thoroughly enjoyed my session. It’s one of the rare opportunities you get to be alone, in silence to just rest.

{ Read More: Your Race Day Preparation Guide – Hydrate with BRITA }

Getting this far into the post, I realise how many more ideas I have to share with you… but I’ll leave it here for now! And ask…

What remedies or products do you use to help you recover after a tough workout?! 

Elle 🙂 



  1. Laura (the petite passions)
    April 18, 2016 / 19:31

    So right about the cool down! I have to make a conscious effort to do it… My body feels better the next day for it I'm sure!

    • Elle Linton
      April 19, 2016 / 17:50

      Same here! I went to class today and 50% of the class left before the cool down! Remembering what I wrote here, I stayed, I mean, I deserve that extra five minutes, right?! …so does my body! lol 😉

  2. Jake
    April 21, 2016 / 13:47

    When I've put in a serious workout, I like to end the day by drinking a glass of chocolate soymilk mixed with whey powder, and soaking in a hot bath for at least 30 minutes. Worlds of difference the next day!

    • Elle Linton
      April 26, 2016 / 09:32

      That sounds ah-mazing! It's the little things right?! Defo gonna stock up on some choc almond milk and bubble bath for my next race! 🙂

  3. Jeanbluecat
    April 22, 2016 / 14:38

    Just started with a personal trainer and can so relate to the pain and stiffness after work out. Loving your blog!

    • Elle Linton
      April 26, 2016 / 09:33

      There's no slacking with a personal trainer so I am not surprised you feel it the next couple of days! ..and thank you 🙂 x

  4. Nick Wilson
    May 6, 2016 / 09:22

    Great advice.For my quickly recovery from a tough workout I tried a little light exercise like walking or swimming. Keeping my muscles in motion bring me some relief and don't forget to drink water,lots and lots of water to stay hydrated. Coconut water is very hydrating and a natural source of electrolytes.Best natural bodybuilding supplements Xtremeno

  5. Miami Fitness Trainer
    May 15, 2016 / 12:52

    Thanks for these relaxation tips Elle! Sound advice for fitness/weight loss hopefuls! Glad I decided to read your post today because I'm always looking for tips and tricks to help fitness clients with post exercise recovery

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