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The 9 Recovery Essentials Elite Runners Use to Bounce Back After a Brutal Race

By Tom Ward Men's Journal

Updated April 29, 2026 4:18 PM

If you're a first-time runner taking on a half-marathon to prove a point to your run club (and your own ego), you've likely obsessed over every detail from your carbon-plated shoes to the exact millisecond you'll slurp down a caffeine gel. But have you actually looked past the finish line?

Most rookies forget to plan for the day after, when walking down a flight of stairs feels like trying to navigate a minefield on stilts. Supporting your post-run soreness is the difference between getting back to training by Tuesday and spending the week moving like a newborn baby giraffe. For elite athletes, recovery isn't a post-race luxury; it's a non-negotiable part of the performance plan.

Here, they talk us through the gels, balms, tinctures, and tonics they keep to hand come race day-or simply during a tough training block. Consider this a pick 'n' mix approach to recovery. Each of these items can help your own running and recovery, so why not play around and see which one most benefits your performance?

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The Elite Recovery Toolkit Pro Athletes Use to Stay Race Ready

Magnesium

"Magnesium is something I ignored for years until I hit a training block where recovery was really lagging," says Oliver Black, one of London's top PTs. "I found I was tired but sleeping lightly, and my calves and legs were constantly tight. A nutritionist friend of mine recommended trying a magnesium supplement."

Data from the National Institutes of Health suggests Black isn't alone, as most people in the United States consume less than the recommended amount of the mineral. For him, taking it consistently before bed addressed two of the most common symptoms of a deficiency by improving both his sleep quality and muscle relaxation.

"It's not a knockout effect, but it takes the edge off so your body can properly switch off and do its thing by repairing to maximise gains from training and go again," Black says. "I use Artah for all my supplements, but anything that absorbs well and doesn't upset your stomach works."

Electrolyte + Mineral Blends

Black used to think hydration just meant drinking more water. It wasn't until he increased training volume this past HYROX season that he realised that wasn't enough.

"Adding a proper electrolyte blend post-session makes such a noticeable difference for me," he says. "I remember a longer interval run where I'd usually fade slightly; this time I felt stable the whole way through. Same effort, but less strain."

What he likes about good electrolyte mixes is that they go beyond just sodium. "When you're training consistently, you're supporting more than just hydration," he says. "It's one of those things you don't notice until you get it right. But it's something I'd seriously miss if I stopped."

Ibuprofen Gel

"Over the years, I've built a small toolkit of recovery items that travel almost everywhere with me," says Ironman champion Lucy Charles-Barclay. Her go-to solution for managing pain and inflammation? That would be the humble ibuprofen gel.

"I wrap it with clingfilm to maximise absorption and keep it in place," she says. "It's a simple trick but surprisingly effective when small niggles appear during heavy training blocks."

If that doesn't do it, Charles-Barclay ups the ante by travelling with a reusable gel pack that can be frozen or microwaved, depending on what her body needs. "They're perfect for quick heat or ice therapy," she says.

Running Gels

Matthew Meyer, a Road Runners Club of America coach, knows that running gels can make all the difference in performance-and how shattered you feel after a hard run.

"I've been relying on NeverSecond for the last few years," he says. "For me, it really hits the sweet spot: a good taste, 30g of carbohydrates for energy, and 200mg of sodium to keep your electrolytes up. They also make a caffeinated version with 75mg of caffeine, which I'll often use later in a long run or race when I'm looking for a little extra lift. I've never had any stomach issues with them. And as any runner knows, that is absolutely key when you're fuelling mid-run."

Nomio Shots

Meyer has also been experimenting with Nomio recently, a performance shot taken before hard training sessions.

"It's not really a fuel like the gels," he says, "but more of a tincture you take before a workout or race. It's pretty strange, but it's mostly made out of broccoli stems, which apparently are meant to help the body handle the stress that comes with really intense efforts. I've felt a pretty solid difference in how my legs feel on harder efforts and how I handle the lactate buildup."

Protein Powder

"You can get caught up in fancy products, but under-fuelling and not resting enough usually what catches up with you first," says Lululemon ambassador Jenny Mannion. Her go-to is simple protein powder. "I'm using Optimum Nutrition at the moment, but I switch it up all the time," she says. "For me, it is more about making sure I get something in after training than being loyal to one specific brand."

Electrolyte Gels

"I sweat a lot, so my body loses sodium and other minerals quickly," says Reilly Renwick, CMO of State of the Wall, who recently participated in the Toronto Waterfront Half Marathon. "Before I started using electrolyte gels, I experienced a lot of cramping, even during the night post-run. Supplementing has made it easier for me to feed what my body needs."

During a high-heat run last summer, Renwick felt his energy crater a little after the 8-mile mark. As his calves began to seize up, he washed down an energy gel with some water and felt his stamina return within 10 minutes.

"The carbs gave me energy to continue the run, and the sodium helped stop the cramps from getting worse," he said.

Menthol Gels

Renwick is also a big fan of menthol gels for cooling sore quads post-race. While these topicals are primarily a short-term fix, they work by cooling, then warming your skin, to distract from pain signals.

"The cooling sensation numbs the pain, while reducing inflammation underneath the skin," he says. "I apply it straight to the sore area, and the tightness loosens after a few minutes. Apparently, menthol tricks your nervous system into feeling cold, which reduces blood flow to inflamed muscles temporarily. I keep a small tube in my bag for every race."

Heat Balm

"This is an item I cannot live without," says Charlie Quirke, who is currently in training for the London Marathon for team AUK. "The heating effects speak for themselves with the releasing of tension in tight muscles, but the intense, almost enjoyable burning sensation either helps my muscles feel better, or burns so much that it takes my mind off the pain. Either way, I feel better for it!"

This story was originally published by Men's Journal on Apr 29, 2026, where it first appeared in the Health & Fitness section. Add Men's Journal as a Preferred Source by clicking here.

This story was originally published April 29, 2026 at 2:57 PM.