Following on from our last blog on what is most important in running: training or recovery, today we will outline some great tips to help boost your recovery between runs.
There are many products out there promising huge benefits to aid recovery.
Sports drinks, Protein bars and especially Ice baths,
But there is more evidence about one product than anything else on the market.
It helps your energy levels, your muscles, tendons and joints as well as your mental health and general wellbeing. Significantly helps.
And its FREE
It’s a magic tonic: called SLEEP.
Yes there is more evidence that good Sleep helps our recovery than anything else… by miles!!
If you could buy the benefits of sleep in a drink or a bar it would be a best seller.
We have all experienced the feeling of going to bed with a sore knee, a headache, or a cold and waking up “feeling better” as our body heals itself when we sleep.
Sleep is gold.
So, to help your recovery: first ask am I getting enough sleep?
And am I sleeping well?
Most people need at least 7-8 hours sleep per night.
Long distance runners will often need more (especially as the Kms increase during training).
And yet, when increasing our mileage, we often set the alarm to get up earlier to fit in the longer time, needed for longer runs.
So, trying to get more good quality sleep really helps.
Avoiding caffeine, alcohol and too much stimulus before bed can help to improve our sleep hygiene.
Reading quietly to wind down before bed, not watching Screens /TV can help.
And definitely not looking at emails after 8 pm….or your work brain jus may not switch off!
Relaxation apps (like CALM) offer lots of options to reduce stress before bed if you are struggling to wind down.
Other options that also do help recovery:
- Finishing runs with a cool down km to help pump out the lactic acid and stretching the main muscles, then e.g. Calves, Quads, Hammys & Glutes while they’re still warm.
- Walking in the water, swimming and kicking out the legs has a huuge benefit. There is little evidence to support this option, but we all knooow it works. If it didn’t work, why would the AFL players all be huddling in the water, the morning after games in the middle of Melbourne winters?
- Massage regularly can help muscle recovery too. Again, there is limited evidence for massage to boost recovery, but you know it makes sense.
- Massage guns, Compression machines all can help
- And planning “rest days”, where you don’t run or exercise at all
- Planning your training days in a smart way… so High Intensity sessions, follow rest days, not after long runs days … can help too. Most running coaches are good at this.
So, prioritise recovery as well as training and reap the rewards: Less injury and Better Performance
For more information: please contact Willunga Physio