Runners have goals that they look forward to achieving but have wonder also what are the top 10 recovery rules ? The goals range from improving their speed, enhancing endurance, or just keeping fit. As a result, they must train hard until they achieve their goal. But the time they spend doing other things apart from running counts. It determines whether they achieve their goal or not. Besides, it helps the body to recover and adapt. Engaging in other activities helps to eliminate possible breakdown which may hinder success. Rules that could help the body recover after running range from cold therapy to stimulating the muscles to having enough sleep. They must also engage in social activities,refuel their bodies and help the