Recovering is just as important as being prepared. Without recovery after the run, your body will be worn down, and exhausted before the next workout. In addition, it increases chances of injuries such as hyper-extending ligaments, tendons, and muscles.
Nutrition - It is always a good idea to have some form of healthy nutrition as soon as possible after a workout. During exercise, your body depletes calories from food previously eaten, and is craving for replenishing. Optimal re-absorption takes place up to 15 minutes after a workout. Having an energy or nutrition bar waiting for you is always a good idea to keep you healthy and alert!
Compression - Compression is very beneficial to muscle recovery. Veins and Capillaries in your body are dilated after exercise. Blood flowing through your veins delivers the oxygen and nutrients your muscles need to recover. By compressing the blood vessels on the superficial veins (more exterior) to the deeper tissue, getting a thorough recovery, and stopping blood from pooling anywhere within the vessels.
Stretching/massaging - Stretching after a workout is just as important, if not more important than beforehand. After exercise, your muscles will be heated, and as they cool down, they tense up. You should stretch your muscles during the cooling process, to keep the muscles extended to a healthier level. This improves flexibility, and reduces irritation of the muscles, joints, and improves balance. There are many stretches we can inform you of, and many different self-massaging methods, such as a Foam Roller, or The Stick.