Recovering after the SQLBits Run is important!

Don’t overlook the recovery!

Today’s blog is all about recovery, and has be written (or put together at least!) By Mikey Robson from Advancing Analytics! Take it away Mikey!

Recovery post-run is often overlooked by new runners, so I decided to overlook the topic myself and get ChatGTP to write the blog for me! To be fair I think it’s done a really good job and the details below are the unedited output from my original question, I did the bold text.  I’ve also included a link at the bottom of the page that will show the kind of stretches you should do but for now, it’s over to the bot…

Recovery after a run is just as important as the run itself. Whether you’re a seasoned runner or new to the sport, it’s important to take steps to help your body recover after a workout. Here are some tips for cooling down, stretching, hydrating and nourishing your body after a run.

Cooling down

Cooling down after a run is an important part of your post-run routine. It helps your body return to a resting state, lowers your heart rate, and reduces the risk of injury. The best way to cool down is to jog or walk for 5-10 minutes, gradually reducing your speed. This will help your muscles to relax, and will also help to flush out any lactic acid that may have built up during your workout.

Static Stretching

Static stretching is an effective way to reduce muscle tension and improve flexibility. After your cool down, take a few minutes to stretch your major muscle groups, such as your quads, hamstrings, calves, and glutes. Hold each stretch for 30 seconds to 1 minute, and remember to breathe deeply and slowly as you stretch. Static stretching after a run can help to reduce the risk of injury and improve your range of motion.


Hydration is critical after a run, especially if you’ve been sweating heavily. Drinking water after a workout helps to rehydrate your body and replace any fluids that may have been lost during your run. Aim to drink at least 16-20 ounces of water after your run, and continue to drink throughout the day to stay hydrated. You may also consider sports drinks or coconut water to replenish your electrolytes.


After a run, your body needs fuel to recover and repair itself. It’s important to eat a balanced meal that includes protein and carbohydrates within 30 minutes of finishing your run. This will help to replenish your energy stores and support muscle recovery. Some good options include a turkey sandwich, yogurt with granola and fruit, or a smoothie with protein powder and spinach.

Recovery after a run is crucial for both your physical and mental health. By following these tips for cooling down, static stretching, hydration, and nutrition, you can help your body recover and prepare for your next run. Remember to listen to your body and take the time to recover properly, so that you can continue to enjoy running for years to come.


From Ben Parkes YouTube Channel