This week on the Real Life Runners Podcast, we’re continuing our recovery series by diving into the tools that everyone seems to be talking about — cold plunges, saunas, compression gear, massage guns, and more.

There’s a lot of hype out there, but what actually works? 🤔
In this episode, we break down the science behind these popular recovery methods — how they affect your body, when to use them, and when they might actually get in the way of your progress.

We’ll talk about:
Cold therapy — how ice baths and cold plunges can help reduce soreness and inflammation, but also why you might not want to use them after every workout.
Heat and saunas — the surprising benefits of using heat for long-term adaptation and overall recovery.
Compression tools — do those sleeves and boots really work, and how can they improve circulation and perceived recovery?
Massage and self-massage — the benefits of touch, relaxation, and nervous system regulation (and why this one might be more powerful than you think).

And of course, we’ll remind you that no tool — no matter how fancy or expensive — can replace the foundations of recovery: sleep, nutrition, and managing stress.

By the end of this episode, you’ll know how to use these recovery tools strategically to support your running, not sabotage your adaptations.

🎧 Tune in to learn how to make recovery work smarter for you, so you can run stronger, stay healthy, and keep loving the run!

02:53 Exploring Recovery Modalities

05:49 Cold Therapy: Benefits and Drawbacks

14:46 Heat Therapy: How It Works

19:57 Compression Therapy: What You Need to Know

25:29 Massage Therapy: Myths and Facts

30:12 Choosing the Right Recovery Tool

33:49 Common Recovery Mistakes

Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.

Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret

Join the Team! --> https://www.realliferunners.com/team

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Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

Recovery isn’t just what happens when you stop running — it’s where the real progress happens. In this week’s episode, we’re diving into the science behind active and passive recovery so you can understand how each plays a vital role in helping you become a stronger, more resilient runner.

I’ll break down what’s actually happening inside your body during recovery and why alternating between rest and movement matters.

You’ll learn:
🏃‍♀️ The difference between active and passive recovery — and when to use each
💡 How gentle activities like walking, easy cycling, or mobility work can boost blood flow, calm your nervous system, and speed up tissue repair
🧘‍♀️ Why stretching and foam rolling aren’t magic fixes — but can still play an important part when used the right way
🗓️ How to fit recovery strategically into your week so you can train smarter, feel better, and keep improving without burning out

Because recovery isn’t just about doing less — it’s about doing the right things to support your body, mind, and long-term running goals.

Ready to make recovery one of your strongest training tools? Let’s dive in.

If you want more support creating a recovery routine that actually fits your life, check out our 30-Day Running Reset — it’s designed to help you rebuild the foundation of your running through smart training, balanced recovery, and mindful movement.

00:37 Active vs Passive Recovery

03:07 Understanding Active Recovery

03:47 Benefits of Active Recovery

07:26 Passive Recovery Explained

10:52 Stretching: Myths and Facts

12:16 Dynamic vs Static Stretching

18:31 Importance of Mobility Work

21:13 Foam Rolling: Benefits and Techniques

29:12 Summary and Practical Tips

Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.

Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret

Join the Team! --> https://www.realliferunners.com/team

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

Most runners love the feeling of a good workout — that endorphin rush, the sweat, the sense of accomplishment. But here’s the truth: your body doesn’t get stronger during the run. It gets stronger during recovery.

In this episode, Angie and Kevin kick off a brand-new series on the science of recovery — because if you want to make progress, stay healthy, and actually feel good while running, recovery isn’t optional. It’s essential.

They break down what recovery really means, why it’s often overlooked, and how you can start getting it right. You’ll learn:

🏃‍♀️ How training stress (and life stress) affect your recovery — especially for women over 40
😴 Why quality sleep, protein, and proper fueling matter more than you think
⚖️ The difference between under-recovering and being “just tired”
💪 Simple, practical ways to support recovery — from active recovery runs to mindset shifts

If you’ve ever wondered why you’re feeling more fatigued, sore, or unmotivated despite consistent training, this episode is your guide to finding balance, rebuilding stronger, and running for the long haul.

🎧 Tune in to learn how to make recovery your secret weapon for performance, progress, and longevity in running — and life.

00:28 The Importance of Recovery in Training

05:26 The Science of Stress and Adaptation

09:10 Understanding the Stress and Adaptation Cycle

15:12 The Role of Recovery in Training

15:26 The Exhaustion Phase and Its Implications

19:45 Balancing Stress and Recovery

27:15 Signs of Stress and Under-Recovery

30:34 The Critical Role of Sleep in Recovery

32:34 The Importance of Sleep for Muscle Recovery

33:53 Strategies for Improving Sleep Quality

37:14 The Role of Hormones in Recovery for Women Over 40

39:34 Optimizing Protein Intake for Muscle Recovery

43:03 Recognizing Signs of Under-Recovery

47:07 Effective Recovery Strategies

Join the 30 Day Running Reset and get a plan that will help you build a strong and injury-proof body by combining running and strength training in a way that actually works for runners like you.

Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret

Join the Team! --> https://www.realliferunners.com/team

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.