Running the miles is the fun part. Recovery is the part that keeps you able to run the miles again next week. Below are the things I reach for after long runs during spring race training — tried, tested, and blessed with a little sarcasm. I review each item, explain why it helps, and leave placeholders for product links.
Affiliate note: I use Amazon Associate links and Activastic product links in this post — if you buy through them, I may earn a small commission at no extra cost to you.
1. Epsom Salt — The Old‑School Soak
There’s a reason people have been soaking in Epsom salt forever: it’s simple, cheap, and it works. I toss a generous scoop into a hot bath, sink in, and pretend I’m at a spa that doesn’t charge by the cucumber slice.
Why I use it: Magnesium sulfate is associated with easing muscle tension and helping you relax. For me the benefit is twofold: my legs feel looser and my brain gets a 20‑minute break from thinking about pace charts and whether I remembered to stretch.
How I use it: Hot bath, 15–25 minutes, maybe a podcast or nothing at all.
Quick tip: Add a few drops of essential oil if you want to feel fancy.
👉 Amazon link: Epsom Salt
2. Firefly Recovery — The Gadget That Actually Helps
This little strap‑on device sends gentle electrical pulses to your muscles to stimulate circulation and speed recovery. It feels weird the first time — like your leg is trying out for a dance routine — but it’s surprisingly effective.
Why I use it: It helps move blood through tired muscles, which can reduce soreness and speed the cleanup of metabolic byproducts after a long effort. I use it after long runs and hard workouts when I want to bounce back faster.
Travel bonus: If you fly to races, this is a game changer. Long flights are the enemy of fresh legs; strap Firefly on during the flight and you’ll land feeling far less like a human pretzel and more like someone who might actually run the race instead of hobble it.
How I use it: 20–40 minutes post‑run, or longer depending on mileage, or during travel. Comfortable enough to read or scroll while it works.
👉 Product link: Firefly Recovery Device
3. Blue Stop Max Massage Gel — The Instant Cooldown
This is my “instant relief” product. It’s super cooling, sinks in fast, and smells better than the chemical swamp some gels can be. I rub it on tight calves or cranky quads and feel immediate relief.
Why I use it: Topical cooling and anti‑inflammatory ingredients help reduce localized soreness and make it easier to move the next day. It’s not magic, but it’s the difference between hobbling and walking like a functional human.
How I use it: Apply after a shower or bath, or before bed. Keep a tube in your gym bag and one at home.
👉 Amazon link: Blue Stop Max Massage Gel
4. Bovine Colostrum Powder — Recovery from the Inside Out
This is one of our own Activastic supplements. Bovine Colostrum is nutrient‑dense and contains growth factors and immune proteins that can support tissue repair and resilience — handy when you’re piling on miles or traveling for races.
Why I use it: It supports tissue repair and immune resilience, which matters during heavy training blocks or race travel. For me, it’s a gentle way to support recovery from the inside without adding a complicated regimen.
Stacking tip: You can easily stack colostrum with other recovery supplements like protein powder or collagen in a post‑run shake for extra building blocks and joint support.
How I use it: Mix a scoop into a post‑run shake or morning smoothie on heavy training days. If you’re new to it, start with a smaller dose to check tolerance.
👉 Product Link: Activastic Bovine Colostrum Powder
5. Aminofuel Glutamine — Replenish and Repair
Aminofuel is another Activastic product I use regularly. Pure glutamine can be helpful when training ramps up because it supports protein synthesis, immune function, and gut integrity.
Why I use it: During intense training glutamine stores can dip; supplementing helps replenish those stores and supports recovery and immune health. I find it especially useful during multi‑day race weekends or when mileage spikes.
How I use it: A scoop after hard sessions or on travel days mixed into water or a recovery drink. It’s flavor‑neutral and easy to add to whatever you’re already drinking.
👉 Product page: Activastic Aminofuel Glutamine Powder
6. Sleep — The Non‑Negotiable Recovery Tool
Sleep is the foundation of everything. During deep sleep your body releases growth hormone, repairs muscle tissue, consolidates motor learning, and resets the nervous system — all essential for recovery and performance. And the best part: sleep is FREE.
Why it matters:
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Repair and growth: Deep sleep supports muscle rebuilding.
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Immune support: Better sleep means fewer sick days during heavy training.
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Performance: Poor sleep raises perceived effort and slows recovery.
Practical tips:
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Aim for 7–8 hours nightly; more during heavy training.
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Wind down 60–90 minutes before bed: dim lights, reduce screens, do light stretching or breathing.
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Use 20–45 minute naps after long runs if you need a midday reset.
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On race travel days, prioritize sleep and use short naps to help adjust to time zones.
Final Thoughts
Recovery doesn’t have to be complicated. For me it’s a simple toolkit: soak, pulse, cool, support from the inside — and sleep. These small, consistent habits keep the miles sustainable and make the next run feel a lot less like punishment and a lot more like progress.
Your turn: What’s one recovery product or ritual you swear by? Share it — we’re all collecting tips for the next long run.