If you are training for a race 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)?
And Now It’s Time for the Runners’ Roundup!
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!
Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, 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
What good advice this is!
These tips really speak to me right now – I’m in the final weeks of marathon training and I feel I need to pay more attention to the mid-training recovery.
On top of it, I caught a flu, which isn’t helping. So I’m resting and sleeping as much as I can.
Oh, no! I hope you feel better soon. I guess you’ll have to spend some recovery time if you’re sick. Hugs.
All great tips! Sleep is a tough one for me but I try to go to bed early, especially when I’m training. I also try to have a smoothie with protein powder right after I run in case I can’t eat a meal right away.
Sleep is my hardest thing too. You have kids, I have dogs. Lol
Sleep is the most under rated recovery tool! I really think people underestimate the importance of rest and recovery
I think this especially happens when people are younger. As we get a little older we either get smarter or our bodies cry for more attention to recovery. 🙂
I do love working on puzzles or reading (or both together, like an ADHD nightmare) for “full rest”. I also love a little afternoon nap. I am tired a lot but I’ve come to realize that it’s more emotional/mental tired than physical exhaustion. And apparently, that only gets fixed with vacations.
Great advice. We often forget and focus on recovery after the race.
And yes sleep is key and it’s often a struggle.