Running recovery routine: the shower after the long run
The long run is done. Legs are heavy, the watch is synced, and the rest of the day is waiting. Most runners have one recovery slot they never skip, even on a busy Sunday: the shower after.
State of Recovery (S.O.R) was built for that shower. Three steps with magnesium, arnica and menthol, in the few minutes you were already going to spend under the water.
Refuel, rehydrate, sleep. Then use the shower you're already taking.
Gel, scrub and moisturiser after the run: 1,350mg of magnesium across the full routine, and no extra time on top of your normal shower.
The basics come first.
No skincare routine replaces eating and drinking after a long run, a proper night's sleep, and an easy walk or mobility work. If something hurts rather than just feeling heavy, see a physio or your doctor. S.O.R sits alongside the basics. It doesn't stand in for them.
3 steps after the long run.
Muscle Shower Body Gel
A clear gel that lathers to a white foam. Work it over calves, quads, hamstrings and glutes. The cooling hits from the first lather.
Muscle Shower Body Scrub
The exfoliating step, with arnica in the formula. After the gel, then rinse. Use it 2-3 times a week, on your longest or hardest runs.
Muscle Body Moisturiser
After the shower. Towel off, then work it into the legs you just ran on. It stays on.
$110 bought separately. Ships free in Australia.
Every run ends in a shower.
The full 3 steps. Gel and scrub in the shower, moisturiser on calves and quads before you sit down for the rest of the day.
Gel in the shower, moisturiser after. Save the scrub for the 2-3 days a week you use it.
Work shower, towel off, moisturiser on, get dressed. Everything fits in a run pack or a desk drawer.
Race week.
Nothing new on race week. If S.O.R is already part of your training, keep the same 3 steps after your last runs and after the race. If it isn't, start after race day, not before.
In a third party consumer test with 33 participants:
*33-person consumer study.
Start with one product.
You don't need the whole routine to start. The Muscle Body Moisturiser ($40) goes on after any shower. If you want all 3 steps, The Recovery Stack is $100 for the set. Training for HYROX as well? Read where the shower fits in a HYROX week.
FAQ
What order do the steps go in?
Gel first, then the scrub, then rinse. The moisturiser goes on after you towel off.
Should I stretch before or after the shower?
Whenever suits your routine. S.O.R goes on in and after the shower, so it doesn't change your stretching or mobility work.
How often should I use the scrub?
2-3 times a week.
What does the menthol feel like on the legs?
A cool feel on the skin once it's on. If your skin is sensitive, try a small area first.
Do I need all 3 steps?
No. Start with the Muscle Body Moisturiser if you want one product. The full routine is The Recovery Stack at $100, against $110 bought separately.
How much magnesium is in the routine?
1,350mg of magnesium across the full 3-step routine. S.O.R is a cosmetic product and this is not dosing advice.
Recovery, built in.
Start with the MoisturiserShop The Recovery StackAlso read: HYROX recovery routine · Leg day recovery routine · Pilates recovery routine · Magnesium shower routine vs a bath · Do guys need a body moisturiser? · The 5-minute post-workout shower · Hot or cold shower after training? · Gifts for someone who trains · The training-bag checklist · HYROX race week
S.O.R is a cosmetic product.