If you are planning to run a race, live or virtual, it’s time to start thinking not only about your training plan, but also your recovery plan. While recovery is part of any good training plan, a specific recovery strategy, a plan within the plan, will help keep you healthy and uninjured through the training and the race. How well you bounce back between daily workouts is vital to your training, and can hinge on a couple of key things. Here are 5 tips to help you recover fully and quickly in the middle of your training phase.
1. Body Care
An intense training cycle is hard on your body. After all, we must break down those muscle fibers so they will grow stronger. Take care of your body and your body will take care of you. After each run, don’t just run off to jump in the shower and go on with your day. Take some time to stretch, foam roll, and relax.
An occasional sports massage can do wonders to get the kinks out of your hard-working body. If you haven’t tried Fascial Stretch Therapy yet you’re missing out on another tool that will improve your recovery and your performance. Your feet take a lot of punishment as you add on mileage, a pedicure can be just the thing to soothe and pamper them.
I cannot emphasize enough how important it is to get enough sleep. Sleep is when our muscles regenerate and repair all the damage that is done, coming back stronger than before. Not to mention the other benefits of sleep, including curbing inflammation, keeping your brain clear and creative, sharpening your attention and memory, lowering stress, and improving mood.
And yes, naps count as sleep, though most of us need 7-9 hours of uninterrupted sleep to allow us to get into our phases of deep and REM sleep that are so important.