NYC Physical Therapy and Fitness Training Studio - Custom PT

Post-Run Fueling


NYC’s summer running can be brutal. We’ve got your typical summer heat, but the east coast humidity takes it to the next level. Working heart rates are higher and we’re sweating so much that our clothes are soaked. On days like this, eating right after a run can seem like the last thing you want to do.

But it is probably one of the best things you can do for yourself. It has become relatively common knowledge that your muscles are primed to accept glycogen refueling in the first 15-30 minutes after a workout. Sure, we accept that as something we “should” do. But much like mobility work, until you actually try it, you don’t realize how much better you’ll actually feel! You will recover more quickly and therefore be set up better for your next run.

Summer running is already a higher risk time to dig yourself into an energy hole. Add in more schedule flexibility with working from home these days, and the risk is even higher. So if you want to support what you’re doing and take all of the steps you can to prevent injury and burnout… eat after that run!

If you’re still really not feeling the idea of eating so close to a run, focus on making it a habit. A lot of morning runners find success in having a snack prior to their run and then eating breakfast afterward ideally within 30 minutes. This way you’re just changing the time of a habit you already have.

Aim for a 3:1 ratio of carbs to protein for maximal muscle recovery in your post-run fueling!

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