first-things-first Gruppe

Ice baths can help some runners, but don't overlook the basics. Prioritize quality sleep, stay well hydrated, eat enough protein and carbohydrates after long runs, and include gentle stretching or easy walks on recovery days. Foam rolling and light mobility work also help reduce stiffness for many people. I've also found that creating a relaxing bedtime routine improves recovery because good sleep is when your body does most of its repair. I sometimes use a weighted blanket to help me unwind before bed. It won't directly reduce muscle soreness, but if it helps you sleep better, it may support your overall recovery.