Recovery after a run — rituals and where CBD fits in

Recovery is not dead time between two sessions: it is the phase during which the body carries out its adaptations to exercise. Rebuilding muscle fibres, restoring glycogen stores, restoring fluid and electrolyte balance, consolidating neuromuscular learning — all of that happens after the run, not during it.

Poorly managed recovery chains together residual fatigue, falling motivation and a greater risk of injury. INSEP points out that performance is built as much on the quality of recovery as on training volume.

1. Rehydrate straight away

Drink 500 ml within the 30 minutes after you stop, then keep drinking regularly over the following hours. Choose lightly mineralised water, or a recovery drink after a long session (> 1 hr 30, or in hot weather).

2. Carbohydrates plus protein within 2 hours

For a significant endurance session, INSEP recommends an intake combining 60-80 g of carbohydrate and 15-25 g of protein within 30 to 120 minutes of finishing. That can take the form of a meal (rice, fish, vegetables) or a snack (yoghurt + fruit + cereal bar).

3. Gentle stretching

10 to 15 minutes after getting back, targeting the muscle chains you have worked: calves, hamstrings, quadriceps, psoas, glutes. No ballistic stretching — hold each position for 20 to 30 seconds.

4. A lukewarm shower

Rather than an ice-cold one as a matter of course (unless you are following a specific cryotherapy protocol), a lukewarm shower encourages muscular relaxation and a sense of well-being.

5. Massage and self-massage

Foam roller, massage balls, or hands-on massage. This is a natural moment at which to bring a CBD balm into the ritual as a sensory practice.

6. Sleep

7 to 9 hours on the night that follows. Deep sleep is when repair processes and growth-hormone secretion are concentrated.

7. Active mobility the next day

Walking, easy cycling, joint mobility work. Complete rest generally prolongs soreness.

The Conseil d'État ruling of 29 December 2022 settled the sale of CBD in France: flowers, leaves and derivatives are permitted provided the finished product contains < 0.30 % THC. CBD cosmetics have been listed in the European CosIng database since February 2021.

For licensed or competitive runners, the AFLD follows the position of the AMA/WADA: CBD was removed from the list of prohibited substances on 1 January 2018. It is the only cannabinoid concerned. THC remains prohibited in competition (urinary threshold 150 ng/mL). The consequence: a full-spectrum product contains traces of THC that could trigger a positive test. In a competitive context, use only certified THC-free CBD isolates, ideally carrying Informed Sport or NSF Certified for Sport labelling.

A coherent routine after a run:

1. Rehydrate and eat within 30 to 120 minutes.
2. Stretch for 10 to 15 minutes.
3. Take a lukewarm shower.
4. Apply a CBD balm to the calves, hamstrings, quadriceps and glutes, massaging in circles for 3 to 5 minutes.
5. Elevate the legs for 10 minutes (resting them against a wall, for instance).
6. Eat a balanced dinner with protein, complex carbohydrates and vegetables.
7. Keep the evening calm: no intense screen time in the last 30 minutes before bed.
8. Go to bed early on the night after a long run.

A CBD cosmetic cream or balm presents itself as a massage companion: its role is sensory (the coolness of menthol, the glide of the oil, a moment of pause) and not therapeutic. No pain-relieving or anti-inflammatory claim may legally be attributed to it in France.

Three cases call for reinforced recovery.

The marathon or long race (> 25 km). Recovery of 7 to 14 days, alternating walking, very easy runs, active mobility and extra sleep. Soreness can be pronounced for 48 to 72 hours, particularly in the quadriceps (from the descents).

The ultra-trail. The same logic, amplified. The immune "open window" created by prolonged exertion statistically increases the risk of ear, nose and throat infections in the days that follow. Look after sleep and nutrition.

VO2max or threshold sessions. Recovery is often neglected because the session is short. Yet the intensity generates real neurological fatigue: allow 48 hours before another quality session.

• CBD is not a medicine. If muscle or joint pain persists, consult a sports physician or a physiotherapist.
• Not advised for pregnant or breastfeeding women (in line with the ANSES 2025 classification proposal).
• Not advised for minors.
• For competitors: THC-free CBD isolate, certificate of analysis, sports label.
• Synthetic cannabinoids (HHC, H4CBD, THCP, HHCO) have been banned in France since June 2024 — exclude them systematically.
• If you suspect an injury (one-sided pain, persistent pain, swelling), do not massage vigorously: seek advice.

• Recovery matters as much as the session itself for progression.
• Hydration, nutrition, stretching, sleep and mobility remain the validated pillars.
• A CBD balm fits into the post-run massage ritual.
• For competitors: THC-free CBD isolate is mandatory (CBD removed from the WADA list in 2018, THC still prohibited).
• Marathons, ultras and VO2max sessions call for reinforced recovery.
• Any persistent or unusual pain warrants medical advice.

• EFSA Journal 2026 — Update statement CBD novel food — primary
• WADA — Prohibited List (updated annually) — primary
• AFLD — Statement on the removal of CBD from the list, 2018 — primary