How to recover after parkrun: Best post-run practices for happy feet

Your natural instinct after completing a parkrun might be to flop down onto the nearest horizontal surface and take a breather – but it’s vitally important that you cool down and stretch after each event. This decreases your activity levels gradually rather than abruptly, which prevents your muscles from becoming stiff and reduces the build-up of lactic acid that can lead to soreness.

To that end, here are some of simple post-run stretches you can do to promote muscle recovery:

• Toe stretches. Sit on the ground with your legs stretched out in front of you, using your hands to gently pull your toes back towards you.

• Calf stretches. Place your hands against a wall and step one foot forward, while having the other foot extended backwards. Press against the wall while keeping your back heel against the ground, stretching your calf. Repeat with the other leg.

• Ankle circles. Reduce stiffness in your ankles and improve mobility by rotating them in circular motions after your run.

Beyond stretching, you can also give yourself a gentle foot massage (or persuade someone else to give you one!) to help ease tension and improve circulation. Using a foam roller on your calves and feet can also have a massaging effect that helps reduce knots and tightness to aid in muscle recovery.

There are few things more likely to cause foot pain or injury than footwear that does not fit correctly, or is not made of materials that will help to keep your feet dry. 

• Choose moisture-wicking socks. Okay, technically this isn’t a post-run consideration – but it’s an important one because wearing socks made of moisture-wicking material helps draw sweat away from your feet, reducing the friction caused by moisture and which can lead to blisters. So if you find your socks aren’t keeping your feet sufficiently dry after a run, make sure you buy some before the next one!
• Change your socks after running. Regardless of how effectively your socks wick moisture, there is still likely to be some dampness after you’ve completed your parkrun. Make sure you change into dry, clean socks as soon as you’ve finished – don’t run the risk of experiencing the discomfort and irritation that can cause blisters.

• Check your running shoes. Try to remember to check your running shoes after each run, looking out for signs of wear and tear like flattened cushioning or worn-out soles. These are the parts of the shoe that protect your feet from the impact of the ground, and it’s why your shoes will most likely need replacing after every 300-500 miles of running.

Blisters rarely show up unannounced – you will usually feel their arrival is imminent – so here’s how to identify and deal with them before they start causing real problems.

• The early signs of blisters. Blisters start out as something called ‘hot spots’ – areas of the skin on your feet that start to feel warm or sore. If you stay alert for these signals, you can address them before they develop into painful blisters.

• Compeed plasters: a must-have. A prepared parkrunner is a parkrunner carrying Compeed blister plasters. These are cushioned hydrocolloid plasters that provide instant relief by protecting the affected area from friction so it doesn’t get any worse, while also creating a healing environment that helps blisters recover faster.

• How to apply Compeed. There are three simple steps to applying Compeed for rapid relief and continued protection:

• • Clean and dry the affected area
  • Apply the Compeed blister plaster directly over the blister or hot spot.
  • Leave the plaster in place until it comes off naturally (usually a few days later). If, at this point, your blister has not finished healing, simply apply another Compeed blister plaster.

Any exercise routine must include periods of rest and recovery so that your body can return to peak condition before the next run. There are a number of things that can help to speed this process and ensure it is as efficient as possible.

• Elevate your feet. Elevating your feet after a run can go a long way to helping reduce any swelling that has taken place, as well as improving the circulation that is vital to your recovery. You probably don’t need any encouragement, but pop your feet up on the sofa – or, better still, elevated further on a pillow – and enjoy your recovery.
• Bathe sore feet. A warm, soothing bath with Epsom salts can help to relax aching and tired muscles in your feet. Alternatively, soaking your feet in an ice bath can help to reduce swelling, especially if your feet are sore and inflamed.

• Hydration and nutrition. Making sure you drink plenty of water is absolutely crucial to fuelling your muscle recovery, while electrolyte drinks can play a role in curbing cramps and fatigue. Try and have a balanced post-run meal that is rich in protein and carbohydrates, helping to repair your muscles and restore depleted glycogen levels.

Consistent care and recovery is the key to maintaining your performance levels for future parkruns, so it’s always important to listen to your body for cues on what your activity levels should be post-run.

• When to take a rest day. If your feet are feeling especially sore – or you have noticed any signs of injury that will require a longer recovery period – this could be your body’s way of telling you to take a rest day and devote more time to healing.
• Engaging in light activity. If you are feeling hale and hearty in the wake of your parkrun, why not indulge in some low-impact physical activity on non-running days, for example walking or yoga. This can help keep your muscles working without pushing yourself too hard.

Above all, it’s important to remember that the end of a parkrun is not quite the end of your physical self-care, and taking care of your feet post-run is a vital part of the preparation for your next parkrun – whether that be by cooling down properly after a run, checking your footwear is still up to scratch, or treating any burgeoning foot pain you might be experiencing.

So remember to listen to your body – and if a blister rears its ugly head, you can find the best blister prevention and recovery solutions at Compeed’s website or Amazon store.