1. Schedule a Recovery Phase
Whether you are running or marathon, a 5K or just going out for a 2-mile run around the neighborhood, the time you spend recovering from a run is just as important as the time you spend running. Of course, everyone who runs wants to progress, so taking too much time off isn't a good idea, but a short well-spent recovery phase will create an environment where you can continue to run injury-free.
2. Drink and Take a Bath
Drink as your recover. It's important to replace the fluids that you lost during the run. Plain water is good, and sports drinks with electrolytes are important too. Eating healthy is also important. If you've done a long run like a marathon, protein will help to rebuild muscle. Many people recommend a bath after running. Some people find that ice baths are helpful, and others swear by hot tubs.
3. Give Your Muscles a Rest
Take some time off. How long you will need depends on the individual circumstances of your run. For example, you might want to take a few days off after a marathon. If you're just starting out in a running program, you might choose to run every other day. Your body will tell you what you need to do if you listen to it. Give your muscles a little time out, but remember to stretch a few times a day.
4. A Recovery Week May Help
Some coaches recommend cutting your training volume back by 20 percent every three or four weeks. These experts claim that doing this helps your body to adapt to the training its done over the past few weeks and prepares it for the training to come. Some athletes report that they are able to handle a lot more training when they return from these recovery weeks.
5. Get the Sleep You Need
Getting plenty of sleep will help you to recover sooner. First you'll have to determine how much sleep you need. You may find that you will need more sleep as you increase your running mileage. A fatigued runner is susceptible to viral illnesses and even exercised-induced asthma. If you have a mild cold, continuing to run is fine, but if you have something more serious you should stop running until you feel better. Overtraining syndrome can occur--this very real illness is characterized by fatigued muscles, weight loss, apathy, and lack of motivation. It takes months to recover from overtraining syndrome, but by planning recovery periods you can avoid it.
Member Comments