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I've finally completed my enrollment and am a fully fledged part of the @runningproject. So although I have been posting a lot of running related articles over the past few weeks, this is my first as being part of the group and happy to be here.
Without any further delay, and after two days off for some of my own recovery, I am continuing with my Running ABC's with the letter R, which stands for Recovery.
A lot of the time recovery is often forgotten about when it comes to setting up a training plan. When training at your peak, a lack of recovery can lead to reduced performance as well as an increase in potential injury and in a lot of cases a lack of enjoyment of your sport. A full recovery before returning to any training should be the goal of any running. Even though this is not always possible especially with time constraints, there are some ways in which you can speed up your recovery.
A lot of people forget that the main adaptations from training occur when your body is recovering and a loss of fitness will not happen until a runner has taken more than two weeks off training. Recovery periods after difficult training sessions allow you body to adapt and improve.
Signs of Lack of Recovery
If you're ever concerned you're not getting enough recovery, your body will be showing you, giving you numerous signs more recovery is needed. Your body can be monitored without the need of expensive tools include a sudden loss in weight, interrupted or lack of sleep, low energy levels, illness, pain and soreness. If you are feeling a number of any of these symptoms you may need to consider taking an extra day off your training. If you are wanting to invest a little bit of money, you could even make sure you are testing your heart rate variability(HRV) every day to give you a complete view of your bodies status. There are numerous apps available to help calculate your HRV, without the need to spend too much.
If your able to just start your recovery as soon as you finish your workout, you'll be doing your best to get the most out of your training and limiting any over training factors. Some ways to do that is by:
- Warm Down - as we discussed in one of our previous posts, as proper warm down can help reduce the effects of a tough workout(@run.vince.run/d-is-for-doms-in-the-running-abc-s)
- Eat Properly - Something you need to consider when training properly and is usually a case of people not eating enough than too much. Don't forget the quality of the food that you are putting in as well.
- Rehydrate - Always make sure you are drinking enough water especially during hotter seasons.
- Sleep - One of the best forms of recovery you can get. This is the time the body repairs itself from the damage you have putten it through during the day, so always try your best to prioritise sleep and get 8 to 9 hours.
- Compression - Even if you don't believe in compression garments, they do keep your muscles warm and allow for better movement. Even using cheaper brands of compression wear will give you a benefit in recovery.
- Massage And Stretching - This is also a great way to help your body repair itself and aid recovery. Although it's nice to get a massage occasionally, you can still get the same benefit from using a foam roller.
Ensuring you get enough recover, can not only reduce your risk of injury but will actually get you fitter quicker. It will allow you to trainmore consistently and harder and hopefully allow you to enjoy your running more.
If you missed any of the previous five posts, you can see them at the following link:
@run.vince.run/in-our-running-abc-s-m-is-for-marathon
@run.vince.run/n-is-for-negative-split-in-the-running-abc-s
@run.vince.run/in-our-running-abc-s-o-is-for-overstriding
@run.vince.run/p-is-for-power-meter-in-our-running-abc-s
@run.vince.run/in-the-running-abc-s-q-is-for