Last week was my longest half marathon in a while and I’ve been spending a lot more time on recovery. Plus, as I continue to build mileage, I’ve been focusing more on recovery too. Most people know but I’m injury prone, so I can’t get away with not focusing on recovery. At this point, I don’t even try too.
Someone once told me that days off save seasons and I think it’s some of the best advice I’ve ever gotten. Thinking out loud, now I apply them every time I have an injury scare. Believe me, I’ve gone to my PT convinced I have a stress fracture, only for him to say…no your leg is just tight.
Here are a Few Techniques to Help Recover Faster:
We all know you should but how many people actually stretch after runs or night. Probably not many of us.
I’m a big fan of ART. It flushes out acid from your legs and muscles quicker and you recover faster. I’ve always recovered faster when I opted to get a deep tissue massage or ART. If you are local, I highly recommend Dr. Kemenosh and his staff (and no they aren’t paying me to tell you that). They have helped me in multiple situations from fixing my hip/piriformis after my last marathon to loosening up my calves, and even feet.
Upping my Protein:
I’m not saying I have steak every meal but adding extra protein: including more eggs, greek yogurt, and lean meat has helped muscles recover faster. I’m not a nutritionist or dietician and don’t claim to be, I’ve just found it’s been working.
This is an obvious one, but more sleep allows the muscles to repair. We know sleep is important, but there are so many distractions that make it difficult to get to bed. I try and log off the internet around 9 pm. Sometimes I read, sometimes I go straight to bed.
Rest and Easy Runs:
This week most of my easy runs have been in the 9-10 minute pace which is fine. There is no point in racing training runs, that is when injuries are caused. If you struggle with not being able to run slower, I highly recommend leaving the watch at home.
Recovery from anything, whether it’s a race or hard training cycle takes time. Just like training, there is no secret that does it all at once.
Question for you: How do you recover from hard workouts? Any tips?