RECUP.STN · RECOVERY FOR RUNNERS

The Runner's
Repair Manual

Your body doesn't get stronger during the run. It gets stronger while it repairs after. Four quick ways to recover better.

01

3 things to do in the first 30 minutes after a run

  1. Replace what you sweated out.In Malaysian heat you lose salt, not just water. Sip fluids with electrolytes. Plain water alone can leave you flat and crampy.
  2. Feed the repair window.Get protein in (around 20–30 g) with some carbs. This is when muscle breakdown turns into rebuilding. Skip it and you stay sore for longer.
  3. Walk it down, don't sit it down.5 minutes of easy walking plus light mobility before you get in the car. Going straight from running to sitting is how hips and knees stiffen up.
02

Why your knees hurt (and where collagen comes in)

Knee pain in runners usually isn't about the knee alone. It's the hips, ankles and muscles around it leaking energy:

TOO MUCH, TOO SOONA sudden jump in distance or pace. Tendons adapt slower than lungs.
WEAK HIPSIf your knee caves in on the Patterson Squat, your hips aren't holding the line.
DEAD SHOESWorn cushioning passes more impact up to the joint.
NO REPAIRRunning again before the tissue has rebuilt from the last run.

Where collagen fits: collagen is the main building block of your tendons, ligaments and cartilage. Research suggests collagen with vitamin C, taken before loading exercise, may help support tendon and joint comfort. It works with strength work, not instead of it. That's why it sits in THE FLOW and THE BUILD.

Sharp pain, swelling, or pain that lasts more than 1–2 weeks is not a "leak". See a physio or doctor.
03

The "Office Body" fix: 2 stretches for desk workers who run

8 hours sitting shortens your hip flexors and switches off your glutes. Then you ask them to run. Do these daily, and before every run.

① KNEELING HIP-FLEXOR OPENER

Half-kneel, back knee on a cushion. Squeeze the back-side glute and shift your hips forward until you feel the front of the hip stretch. Keep your ribs down. 30 sec × 2 each side.

② SEATED FIGURE-4

Sitting at your desk, cross your right ankle over your left knee. Sit tall and hinge forward from the hips until you feel it in the right glute. 30 sec × 2 each side. You can do it between meetings.

04

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General wellness information for healthy adult runners. Not medical advice. If you have a medical condition, are pregnant, or take medication, check with your doctor before using supplements.
RECUP.STN · Check your body. Find the weak spot. Fix it.