Recovery Strategies for Runners
It’s pretty easy to talk about running strategies for training – how far to run, how fast, where you should go, how you should stretch, etc. We understand that to get better, we need to work hard; the rest is in the details.
But, far too many runners ignoring an equally important part of running: not working as hard every now and then.
That’s right. Those who run races need to take care to recover appropriately, giving your body the critical time it needs to repair itself and rebuild.
When you train, your energy becomes depleted, your bones become stressed, and your muscles and tendons become strained and tightened. Recovery allows you to restore your body’s capability to run, so that you avoid injuries through overtraining.
Here are some strategies you can use to help your body recover after a hard workout.
Short-Term, Post-Workout Strategies
One of the best times to recover is immediately after your run. As soon as you finish your workout, you should begin recovering. If you fail to do so correctly, you’ll wind up in pain the next day – or week, if you’ve had a really tough workout.
Make sure you take time to replenish your body’s liquids. Hydrate after you finish running by drinking approximately half a liter of water within the first hour of running – more if you’ve been running in weather that is hot or humid.
Also, it is a good idea to replenish your body’s store of electrolytes and carbohydrates, for the next day’s training.
You should also engage in stretching for runners. Static stretching is good for post-run recovery sessions. Take your time and make sure you do not strain your already-stressed muscles.
Long-Term Post-Workout Strategies
Stretching and hydration are both important right after each workout session, but there are also things you can do regularly over an extended period of time to help your body recover.
One popular suggestion these days is to use something called “The Stick”. The Stick is a handy tool that compresses and stretches your muscles – helping to both deal with lactic acid buildup and speed up your body’s recovery process.
You can also incorporate a variety of strategies to help with your entire body, such as massage sessions, inter-muscular stimulation, yoga, steams and saunas, and other techniques. Even taking a nap every now and then helps.
Basically, you’re looking for ways to help your body regain its ability to go back to work safely and effectively.
What are some recovery sessions you prefer? What helps you bounce back?
