Post-Run Recovery & Foam Roller Tips

If you’ve been running and training hard during lockdown it’s time to put some self-care into those tired, aching muscles. In our latest NoFunStandingStill AT HOME session we are joined by Nike x Sportsshoes ambassador Risqat Fabunmi-Alade for a post-run recovery and foam rolling session.

Risquat is a 26 year old international track athlete from London specialising in 60m, 100, and 200m disciplines. She is also a PT, group exercise instructor and qualified massage therapist who is passionate about educating her clients in a well-rounded, correct approach to all aspects of training.

With more time at home, many of us have been training longer, more often and at higher intensity, leaving muscles feeling stiff and sore. This session focuses on recovery after your run to ensure you make the most of your training gains. Here you’ll learn how to use a foam roller correctly, master the art of self-myofascial release and pick up tips on how to get the most out of your recovery time so that you’re refreshed and ready for your next run.


  • Learn key tips to help the body recover better and faster in time for your next run.

  • Learn foam rolling techniques that will boost circulation, improve flexibility, release muscle tightness and reduce soreness

  • Reduce the risk of injury and overtraining by ensuring the body recovers properly between runs

Risqat’s Top Recovery Tips

  • Make sure to factor and plan in recovery days into your training schedule. This will help to ensure that your days on are better quality training days. Make sure to take into account factors such as intensity and surfaces and how they will affect your recovery process

  • Avoid being completely immobile on your recovery days, particularly after a hard session. Go for a walk or do some light stretching to get the circulation going and encourage the body to repair.

  • Although the jury is in and out on the science, anecdotally Epsom Salts (made of pure magnesium sulphate crystals) in a warm bath are helpful for increasing blood flow to the muscles, boosting circulation and promoting recovery. Follow this up with some light stretching.

  • For runners suffering from inflammation type injuries or issues that are getting in the way of their training, ice baths can help with recovery and boosting the ability to bounce back for your next run.

  • When lockdown restrictions permit, try to get a sports massage at least once a month if you can. Not only will you feel great afterwards but a massage is good for the muscles, great for performance and overall improves how your muscles will feel and work.

  • Make sure to get enough sleep – this is when all the good stuff happens!’s #NoFunStandingStill AT HOME initiative features exclusive advice and workouts from our ambassadors and experts, helping runners and all fitness enthusiasts to stay motivated, fit and active – at home. Tune in via @sportsshoes Instagram for our latest livestreams covering everything you need to know from stretching and mobility to nutrition and motivating playlists.

Looking for some training tips and advice? Then head over to our Training category where our athletes and experts explain everything you need to know.


Welcome to the SportsShoes Training Hub! We’ve teamed up with athletes and experts to bring you the very best advice on how to maximise your workouts and achieve your best results.

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