This blog covers a few recovery tips for runners, things I have concentrated on when I’ve been training for a big event and found useful to my training and recovery. The recovery aspect of training is often overlooked, and sometimes ignored all together by athletes, with the focus being on getting the session done, quick shower and carrying on with the day. Fast forward a few hours and you wonder why you are feeling stiff, niggles are happening, and you feel very hungry and start to binge on that packet of biscuits. How you recover really should be factored into the time your session takes with the goal of making it an integral part of your training plan to be included at the end of every workout. Here are some ways you can factor in recovery:
Refueling:
Try and refuel within 30 mins of finishing your workout or race, with 25-30g of protein and carbohydrates. Don’t withhold that post-session snack as it can lead to fat gain as the body starts to go into fat storage. The mix of protein and carbohydrates increases glycogen storage rates, decreases inflammation, and boosts immunity. Recovery carbohydrates should be rich in glucose to get absorbed straight into the blood stream. Ideas for recovery snacks could be protein shakes, fruit smoothies, yoghurt with granola and fruit, nut butters on bagels or toast, meat, and fish options such as tuna, salmon or chicken, or salty foods like nuts.
Massage:
Getting a sports massage post session can help reduce tension in your muscles, improves circulation, and encourages the removal of waste products such as lactic acid. It also helps to realign muscle fibres and breaks down adhesions which can lead to tight muscles and potential injury. A massage post session or race can also help with relaxation and is a lovely reward for all your hard work!
Stretching:
The main purpose of stretching after exercise is to allow the body to cool down and reduce cortisol levels in the blood. Stretching all the major muscle groups you have used helps to lengthen and loosen them, increases blood flow, increases flexibility, range of motion and mobility. It can also help with relaxation after your session.
Epsom Salt Baths:
Epsom salts break down into magnesium and sulfate, and these minerals then get absorbed into the body through the skin. Once these minerals have been absorbed into the muscles, muscles can feel relaxed, pain can be relieved, and swelling can be reduced.
Compression Wear:
Compression wear can support exercise recovery by improving blood flow. The compression of blood vessels helps them to pump blood more efficiently which aids muscle recovery by improving blood circulation to the affected area. You can wear your compression gear for 12-24 hours, or as long as you find it comfortable. Options include calf guards, socks, or full leggings.
Active Recovery:
Active recovery is considered more beneficial than complete inactivity as it keeps blood flowing and helps muscles to recover and rebuild. It will help with gently stretching the body out, and aids in the removal of lactic acid following a workout or a race. It will involve really low-intensity easy exercise, such as walking, light yoga, swimming or mobility and stretching exercises. Following hard training sessions, the body needs time to absorb all that great training you’ve just done, and active recovery can aid in this, and it gets you out moving so you still feel you are being productive in reaching your goals.
So why not give some of these recovery tip ideas a go after your next training session. Refueling and stretching should be non-negotiable and be done after every session, but the rest can be used ad hoc. See how your body responds to a bit of gentle love alongside the hard sessions – who knows, that PB might be closer than you think!
Written by Rhea Johnson BSc (Hons) Sports Therapist MSST and STOTT/APPI Pilates Instructor.