Week 6: Maximize Your Recovery

Athletes,

This week, coming off our longest run so far, I am again asking you to take a long look at your weekly routine. Why do we do this every other week you might be asking? It’s because training to be a better runner is extremely straightforward, it is almost 100% about creating and sticking to a great routine that revolves around when you run, how intentionally you run and how you rest your body between efforts. Now that we’ve hopefully begun to familiarize ourselves with the paces, goals and progressions of the current training cycle, we look at that last component of recovery and how to maximize it within your daily and weekly routines. 

1. Sleep. This one is as straightforward as it gets. More sleep equals more recovery, this is the number one factor in recovering between efforts and because of that is also the number one factor in injuries, illness and burnout during a training cycle. Regular (8 hours a night) and consistent sleep patterns give your body a sense of how it should function which in turn keeps it better prepared for hard efforts each week.
   
   
2. Hydrate. The temperatures begin to rise in the Spring and all the distractions that come with better weather will leave you needing to stay on top of your hydration. Have a plan to replace these fluids and also find an electrolyte replacement drink that suits you, Cadence is a partner of The Run App that you can trust to keep you hydrated.
   
   
3. Nutrition. The more you run and move the hotter your engine burns and you need to keep it burning with consistent whole-foods to help support not only exercise but recovery. Working out breaks your muscles down, the only way the body can build them back up is by having the resources to do so.
   
   
4. Warm Up. Proper warm ups aid recovery. Ensuring enough time pre-run or workout will allow your body to be 100% prepared for that effort. Pre-run might include needing to use the bathroom or getting a little bit of food in your stomach 60-75 min beforehand, which can be difficult with an early morning start time. Do the best you can to plan your pre run with the same intention you plan your workout.
   
5. Cool Down. Similar to the above. How you finish and immediate steps after your workout can make a drastic difference in recovery and preparation for the next run or workout. When you complete runs or workouts, be sure to take a few minutes to stretch and mobilize your body. I have seen many runners immediately go to sit for hours at work post run or be distracted by scrolling. Similarly, try to get food in your system within 45-60 minutes post run to help kick start rebuilding your body. Don’t give away this precious time!

 

SPORTS PSYCHOLOGY

Halfway Reflection

Halfway. Whether your journey has matched your expectations so far or not, it’s time to look back and reflect on how the past 6 weeks went and what you can learn from it for the next 6 weeks. Below you will find 2 questions that I ask every athlete after a big workout, a competition or an important test. 

Reflection prompts:

1. What went well during the past 6 weeks? (name at least 3)
2. What can help you to keep doing the things you named in question 1?
3. What do you want to do better in the next 6 weeks? (name at least 3)

Guidance by Mari Dottschadis M.S.c.

 

NUTRITION

Optimize Nutrient Timing and Hydration

Recovery is just as important as the workout itself. Focus on nutrient timing by consuming a recovery meal or snack within 30-60 minutes post-run to maximize muscle repair and glycogen replenishment. Hydration is crucial; drink water throughout the day and consider electrolyte-rich fluids after strenuous workouts. Include foods rich in antioxidants and vitamins, like citrus fruits and colorful vegetables, to help combat exercise-induced oxidative stress. Use this week to experiment with recovery foods and hydration strategies that you can rely on in the weeks to come.

 

RECOVERY 

Focus on Nutrient Timing, Sleep, and Active Rest

Recovery this week is all about maximizing your body's natural healing processes. Prioritize a consistent sleep schedule and ensure that you are getting enough deep, uninterrupted rest each night. Combine proper nutrient timing with active recovery practices such as light yoga or walking, which can help reduce muscle tightness. Experiment with techniques like deep breathing or mindfulness meditation to lower stress levels, further enhancing recovery. By integrating these approaches, you set the stage for more effective workouts and improved performance over time.