Four years ago, I stress-fractured both my shins after completing my first-ever half marathon.
It was my fault, really. I started running during the pandemic as a way to alleviate my anxiety, and although the boost in mental wellness was palpable, I completely forgot to take care of my body.
I wanted to run hard, fast and far because the more miles I put in, the longer I would be away from anxious thoughts. What I didn’t realize was that with the number of hours I was spending out on the road, my body was slowly deteriorating.
I was sprinting in stylish Adidas sneakers ideal for date nights, not marathons. I wasn’t drinking water or fueling with electrolytes — even on hot NYC summer days. I didn’t have a running coach or plan, nor was I seeing a physical therapist to keep my muscles limber. My strength training was limited to 10-minute daily ab workouts. I even abandoned the bare minimum: stretching and foam-rolling before and after my runs.
It was only a matter of time before I got injured, and surely enough, I found myself at the orthopedist in December 2022, being diagnosed with bilateral tibial stress fractures.
I’ve run two marathons and four half-marathons since the incident — with cushioned shoes, a consistent stretching routine and a running coach to keep me on track with a proper training/recovery balance.
So, why am I reflecting on this now? August is National Wellness Month, making it more important than ever to build healthy daily habits. Whether you’re a runner, a fan of 12-3-30, or dedicated to getting 10,000 steps in every day, your physical well-being is vital.
I’m planning to run the Berlin Marathon with Release Recovery Foundation this September. While raising money for mental health resources, I’ve simultaneously given my body the love and care it deserves during this brutal training cycle (the 16-mile runs I’ve done so far in 90% humidity are no joke).
Over the past four years, I’ve experimented with lots of recovery tools to maintain optimal fitness. Below, I’m sharing some of my favorite products that have helped me — and will now help you — provide your muscles with some much-needed TLC.
I don’t know where I would be without massage guns. Sometimes, I can’t muster the energy to get myself out of bed after Saturday long runs. This handheld device allows me to massage my thighs, calves and hamstrings from the comfort of my mattress.
It offers powerful pulses that increase circulation and deeply target muscle groups — in turn, this reduces soreness and speeds up recovery.
Choose from six different percussion speeds and five head attachments (including one that’s heated) according to where on your body it hurts and how much you can handle at that particular moment.
This rolling percussive massager targets even the hardest-to-reach spots on your back to relieve deep-tissue pain. It features a hands-free base, so you can simply lay or sit on the ground as you work through any trouble spots.
Use the roller to reduce hip tension or IT band pain as you choose from five intensity levels, plus a reversible spin setting.
Sometimes, the right product for your physical health is worth the splurge. This orbital massager delivers deep-tissue support at 1600–3200 RPM, 33% faster than leading percussive massagers.
There are three waterproof, hypoallergenic PU foam heads that target a vast number of muscle groups.
Plus, the product is lightweight and compact, making it ideal to stash in your suitcase for out-of-state (or in my case, country) races.
During my first New York City Marathon, I stumbled across a physical therapy practice that was giving runners 60-second tune-ups with Penetrex and a soft-tissue massage. As soon as I got home from the race, I rushed to Amazon to purchase the product for myself.
Formulated with arnica, it instantly soothes and refreshes muscles and joints and reduces pain. Plus, it’s quick-absorbing and glides on smoothly with no greasy texture or strange odor.
Recovery begins from the inside out. Unfortunately, dehydration is common while running, especially at marathon distance. It’s easy to get depleted of electrolytes, but luckily, it’s just as easy to rebalance your system.
At every finish line, I chug an entire bottle of Gatorade (or Pedialyte) to stock up on essential salts like sodium and potassium that were lost through sweat. Sometimes, race organizers only have water available, which is why these portable packets can come in handy.
I spent time in the medical tent after my first marathon because I didn’t consume enough electrolytes. Staying diligent and drinking this salt-rich formula will prevent dizziness, nausea and muscle cramps.
A classic foam roller keeps injuries and muscle flare-ups at bay. I always use one with a 3D-surface and different ridges to target trigger points, just as if a physical therapist’s hands were doing the work.
Roll it over your calves, IT band or your back for a full-body massage.
Sometimes, you just need something to numb the pain. This product delivers a cooling spritz that feels as though you’re applying an ice pack directly to the area.
Formulated with 10.5% menthol, the spray goes on clear and doesn’t leave any greasy residue.
According to a 2024 study, contrast therapy (alternating between hot and cold temperatures) can “induce immediate changes in muscle tension, elasticity and tissue perfusion, affecting muscle strength recovery rate.”
Cold tubs and saunas are superheroes when it comes to conquering soreness. After visiting your local gym sauna, hop in this at-home, portable ice bath, which contains a 1HP smart chiller that cools down to 32°F.
It even syncs up to an app so you can control the temperature and schedule sessions from your phone.
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