With the prospect of live races a reality, many runners are starting to increase their mileage for a marathon, half marathon, or other long-distance race. If you are planning to run a race, live or virtual, it’s time to start thinking not only about your training plan, but also your recovery plan. While recovery is part of any good training plan, a specific recovery strategy, a plan within the plan, will help keep you healthy and uninjured through the training and the race.
Recovery during your #marathon or #halfmarathon training is vital to stay uninjured. Here are 5 tips to help. #running #runningtipsClick To Tweet
In general, there are three types of recovery that should be included in your training plan. The first would be mid-workout recovery or the interval that it takes you to recover between sets of high-intensity exercise. For example, if you are doing 400 meter repeats at your V02 Max pace, how long you need between repeats to create the most training benefit.
Another type of recovery would be post-event. This is your rest and recuperation time following a goal race, where training is minimal as your body recovers from a hard effort.
Finally, the type of recovery I’m focusing on today is your mid-training recovery. When you are training hard you are constantly breaking down and repairing muscle. How well you bounce back between daily workouts is vital to your training, and can hinge on a couple of key things. Here are some tips to help you recover fully and quickly in the middle of your training phase.
5 Tips to Improve Recovery During Training
Adequate sleep is one important part of recovery during training. #runningClick To TweetSleep
I cannot emphasize enough how important it is to get enough sleep. Sleep is when our muscles regenerate and repair all the damage that is done, coming back stronger than before. Not to mention the other benefits of sleep, including curbing inflammation, keeping your brain clear and creative, sharpening your attention and memory, lowering stress, and improving mood. And yes, naps count as sleep, though most of us need 7-9 hours of uninterrupted sleep to allow us to get into our phases of deep and REM sleep that are so important.
Hydration
Recovering from your fluid depletion actually begins during your run. During a long run, you can lose up to a quart or more of fluids and electrolytes through your sweat. Replenishing these during your run will help you get a jump start on post-run rehydration.
Following the run, continue to take in liquids. When you’re dehydrated, your blood thickens and your heart has to work much harder to pump efficiently. So keep drinking, even when you don’t feel thirsty anymore. It will help not only your recovery but your performance in your next run.
Does your pee need to be clear? I wrote about that here.
Fuel
Similar to your hydration, refueling your body begins while you are still running. If you take in fuel during your long run, you will be less depleted when you’re finished. Choose a high carbohydrate source that works for you, a sports drink, gels, or bars.
After your run, try to have something to eat right away. There is a brief window of time, about 15 minutes following your run, that your body absorbs maximally to refill your glycogen stores. A recovery drink with a ratio of 4:1 carbohydrates to protein, plus electrolytes, works well. For the rest of the day, eat enough to balance the calories that you have burned through exercise.
Learn how to make your own additive-free energy gels!
Body Care
An intense training cycle is hard on your body. After all, we must break down those muscle fibers so they will grow stronger. Take care of your body and your body will take care of you. After each run, don’t just run off to jump in the shower and go on with your day. Take some time to stretch, foam roll, and relax.
An occasional sports massage can do wonders to get the kinks out of your hard-working body. If you haven’t tried Fascial Stretch Therapy yet you’re missing out on another tool that will improve your recovery and your performance. Your feet take a lot of punishment as you add on mileage, a pedicure can be just the thing to soothe and pamper them.
Actual Rest
Remember, that it is not your actual training bouts in which you become stronger. It is during your period of rest and recovery that the small muscle tears you cause through your hard training repair themselves and adapt to a higher load. That is why more isn’t always better.
If you find that you are consistently tired, have come to a plateau in your training, or exhibit other signs of overtraining, you may need to take a little extra rest time. An extra day off here or there is not going to hurt your training. In fact, it just may bring it to the next level.
Do you have any favorite recovery tips (or tricks)?
I’m linking up with Darlene, Michelle, Renee, Jenn, and Zenaida for Fit Five Friday.
Weekly Linkups
My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!
Meatless Monday with Sarah and Deborah
Inspire Me Monday with Janet
Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, Laura, and Me!
The Weekly Run Down with Deborah and Kim
Fit Five Friday with Darlene, Michelle, Renee, Jenn, and Zenaida
Ultimate Coffee Date with Deborah and Coco
Wendy
I really need to up my recovery game, especially when it comes to bodywork! I’m going to PT for my SI joint issues and she gives me lots of homework to do. It really helps. Too bad I needed someone to tell me what to do, lol.
Debbie Woodruff
First of all, I can’t wait to hear your report about your PT. I didn’t miss it, did I? I’ve been so bad about keeping up with blogs lately, even my favorites. <3
I runfess I can be pretty bad at body work myself. And, since I don't have anyone to tell me what to do I'm not sure I'll get much better at it anytime soon.
Deborah Brooks
I have made recovery key these past few months and it has served me well. I am also happily back on my massage and stretch sessions which makes a huge difference!
Debbie Woodruff
I had my first massage in over a year a couple of weeks ago. It was amazing! I’m glad you’re paying attention to your recovery. It makes such a huge difference.
Michelle D.
All great tips! I have been putting a lot more emphasis on body care and I think it has made a big difference in how I feel. I still need to work on my hydration game tho!
Debbie Woodruff
So many runners skip the body care until they have to. And then they love it! 🙂
Lisa @ Mile by Mile
These are all so important! Sleep is the hardest for me. Some nights I just don’t sleep well, even though I go to bed early. When I slack on sleep during the week I try to make up for it on the weekends. Probably not the best strategy, but it seems to help.
Debbie Woodruff
I have the same problem. I’m not sure why but I suspect I have caffeine too late in the day. I have a hard time getting to sleep. Ugh!
Darlene S Cardillo
Thanks for the tips. I’m not real good about recovery. Except for fueling. I run with friends 10-12 miles and I’m the only one who eats. I need a Gu every 4 miles at least.
I like to walk after a run and then go in my hot tub.
Debbie Woodruff
Fueling is my best part. I love to eat after my run!
Laurie
Debbie, I am finding that as I get older, it gets harder and harder to recover. It takes longer too. While I may not have had to pay close attention to sleep, fuel, etc. when I was younger, now I do. Thanks for the wonderful tips!
Debbie Woodruff
So true! We get away with a lot when we’re young, don’t we?
Jenn
I could do better at all of these. For three days, I have been telling myself to get the TENS unit out to work on my foot, but have I? Nope. I’ll take my “slackerpotamous” title, thanks.
Zenaida Arroyo
I am really good with my hydration. Water and water every single day. I also use Nuun as well. I need my own bathroom in my classroom. 🙂 Sleep is sometimes when I struggle. Some days are good and some days are not. I love to nap!
Renée @runlaugheatpie
I’m good at ALLLLL of these except body care – mostly rolling or stretching. But as a trained sport massage practitioner you better believe that sports massage is ALWAYS a priority for me. We couldn’t get massage for months but as soon as it was happening again I had an appointment within days!!
Jenny
Isn’t the saying something like, “There’s no such thing as over-training, just under-recovering.” I’m probably butchering it but that’s the idea. So yes- recovery is key. Like so many other people, I NEED to get more sleep!!! Why is it so hard! This post is a good reminder.