Important if not more important that the miles and training. I use recovery in a structured fashion just as I do training. Most important to my training is rest. Hard. Sessions and hard weeks equal periods of rest and downtime. My coach has me in mini training periods after a big race. I come back to training after 5 to 10 days off feeling ready and refreshed. My body is now ready for the next training block. Sleep. I need at least 6 hrs , but feel best with 8 hrs. On weekends I will take 2 naps. I incorporate rolling using a trigger point roll 3 to 4 times per week. This I will do to "iron out" muscles in my upper abs lower legs. Vital.
Snacks and hydration. I snack all day and keep a water bottle with me at work always. Amrita bars for snacks and a NUUN tablet into water twice daily.
Protein. Every day I eat a lot of peanut butter and almond butter- before and after running. I also drink a half of a protein shake with CocoaElite Protein powder, ice cubes and a half of a banana. This helps my muscles recover from the session- I sip on it for hours after my workout at work. I use the CocoaElite protein powder also in ice cream to increase protein content.