Week 7: Maximize Your Reovery
This week, coming off a tough long run workout, I am again asking you to take a long look at your weekly routine. Why do we continue to examine our routine? It’s because training to be a better runner is extremely straightforward... It's 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, let's take a closer look at the last component (recovery) and how to maximize it within your daily and weekly routines.
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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.
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Hydration: Summer is hot and humid and beyond that life is filled with travel, socializing, stress, anxiety and sleep, all of which can be exciting, fun and distracting but definitely will leave you dehydrated. Have a plan to replace these fluids and also find an electrolyte replacement drink that suits you, CURE Hydration is a Program partner who can help. Get 20% off your first order.
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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.
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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!
- 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!
