recovery for runners
Maximising Your Running Program: Top Tips for Recovery and Restoration
As you embark on your running journey, it's essential to prioritise recovery and restoration to ensure you're performing at your best and staying injury-free. In this post, we'll explore some of the best tips for optimising your recovery sessions and maximising the benefits of your training.
1. Prioritise Rest Days
Rest days are crucial for allowing your body to recover and adapt to the demands of training. Incorporate regular rest days into your schedule to give your muscles and joints the chance to fully recuperate.
2. Foam Rolling and Stretching
After your runs, spend time foam rolling and stretching to alleviate muscle tension, improve flexibility, and promote recovery. Focus on key areas such as your calves, quads, hamstrings, and IT bands to target tightness and release built-up tension.
3. Hydrate and Refuel
Proper hydration and nutrition are essential for supporting your body's recovery process. Drink plenty of water throughout the day to stay hydrated, and refuel with a balanced post-run meal or snack containing carbohydrates, protein, and healthy fats to replenish glycogen stores and aid muscle repair.
4. Incorporate Active Recovery
On your rest days or low-intensity training days, consider incorporating active recovery activities such as walking, cycling, or swimming. These low-impact exercises help increase blood flow to your muscles, promote healing, and prevent stiffness.
5. Listen to Your Body
Pay attention to how your body feels during and after your runs, and adjust your training accordingly. If you're experiencing fatigue, soreness, or persistent pain, it may be a sign that you need to dial back the intensity or duration of your workouts to allow for proper recovery.
6. Get Adequate Sleep
Quality sleep is essential for recovery, muscle repair, and overall well-being. Aim for seven to nine hours of uninterrupted sleep each night to support your body's recovery processes and optimise your performance on the road.
7. Practice Mindfulness and Stress Management
Incorporate relaxation techniques such as deep breathing, meditation, or yoga into your routine to reduce stress levels and promote mental and emotional well-being. Managing stress is key to optimising recovery and ensuring you're mentally prepared for your next run.
8. All the EXTRAS: ice baths, saunas, float tanks , massage make up that final piece of the puzzle. l would always prioritise the top 7 and add these magic tools in to make it all come together
By incorporating these tips into your training program, you'll be better equipped to recover effectively, prevent injury, and perform at your peak during your runs. Remember, recovery is just as important as the training itself, so prioritise self-care and listen to your body's cues along the way.
Happy running, and here's to your continued success on the road!
BLAKE MORRISON,
founder and head coach of BMF