A simple post-workout recovery routine you can do at home
You don't need a sports science lab to recover well. A few consistent habits, done most days, make more difference than any single gadget. Here's a simple home routine you can adapt to your training, with optional heat and light sessions if you have them.
The five foundations
- Cool down. Five to ten minutes of easy movement after training, such as walking, easy cycling or gentle mobility, helps you shift out of 'go' mode.
- Refuel and rehydrate. Drink water and have a balanced meal or snack with protein and carbohydrate within a few hours of training.
- Sleep. Most adults need seven to nine hours. It's the most powerful recovery tool there is.
- Move on rest days. Walking, swimming or yoga keep you loose without adding fatigue.
- Manage your load. Build training gradually and plan easier weeks.
Where heat fits in
Many people find a sauna session the easiest way to switch off after a hard day. If you use a steam sauna or sauna blanket after training, wait until your heart rate has settled, drink plenty of water and keep sessions moderate. An evening session a couple of hours before bed is a popular slot, giving your body time to cool down before you sleep.
Where red light fits in
Research on red light therapy suggests it may be most useful before exercise, but many people also use it afterwards or on rest days. A hands-free Auracell belt on the lower back or a full-body panel while you stretch are easy ways to build it in. Read what the research says.
A sample week
| Day | Training | Recovery |
|---|---|---|
| Monday | Strength | Cool-down walk, 10 minutes red light on worked muscles |
| Tuesday | Easy run or ride | Mobility, early night |
| Wednesday | Strength | Evening sauna session, 15 to 20 minutes |
| Thursday | Rest | Walk, full-body red light while stretching |
| Friday | Intervals | Cool-down, refuel, red light belt on lower back |
| Saturday | Long session | Sauna in the evening, plenty of water |
| Sunday | Rest | Gentle yoga, catch up on sleep |
A 45-minute evening routine
- Two hours before bed: 15 to 20 minutes in a steam sauna or sauna blanket.
- Shower and rehydrate: a cool shower and a large glass of water.
- Ten minutes of mobility: hips, hamstrings, upper back, with red light if you have it.
- Wind down: dim the lights, put screens away and keep the bedroom cool. A cooling cover like AuraSnooze lets you set your side of the bed to the temperature you sleep best at.
Signs you need more recovery
- Persistent soreness that doesn't ease after a few days
- Poor sleep or a higher resting heart rate than usual
- Feeling flat, irritable or unmotivated to train
- Performance going backwards
If you notice these, take an extra rest day, sleep more and ease the intensity. If pain persists or you're injured, see a GP or physiotherapist.
Build your own setup
Start with one device you'll use often rather than lots you won't. If you'd like help choosing, speak to our team or take the 30-second recovery quiz.
This guide is general information, not medical advice. If you're pregnant, have a heart condition, a medical device or any health concerns, speak to your GP before using heat or light therapy.
