5 Golden rules for ultimate recovery!

Recovery is the key of training! Without proper recovery you won't be able to adapt to the hard training you have already. Here are 5 crucial rules for optimal recovery!!

1: Plan sessions correctly

This is really a rule for your coach, but if you are self-coached this is important! Most of the time you should plan your workout to be tough but not so hard to you can't walk for the next few days! Workouts like these should only be done about 4-5 times per year so keep them limited! If you plan a workout under these conditions (hard but not extreme) and it feels easier/harder than it really should then alter the workout to get the correct benefit! e.g. if for example you planned a session of 10 X 400m at 1500m race pace and you are already dying after 5 reps then maybe think about lowering the reps down to 8.

You need to learn the difference of the pain and know when enough is enough. This is just an excuse to get out of tough sessions because it is "too hard". It should be very rare that you pull out of a session put it is sometimes okay if you are loosing your form and look like you will get injured. By going slightly easier on workouts your body will be able to recover for the next one quicker!

2: Hydration and Fueling

After any workout it is important to hydrate and fuel up afterwards. In fact going into sessions you should be very hydrated because if you become dehydrated in the session it is too late! After sessions you should try to replace lost sweat with water. Water carries the nutrients to the working muscles so by hydrating quickly after sessions the recovery process begins.

The same goes for food! You should have food digested before a session so you won't get cramps but will get get the much needed energy. Eating after a session is crucial also to give the body energy to start the recover process. A 4:1 Carbohydrate to Protein ratio is said to be optimal for recovery! A great recovery food/drink I love to have is chocolate milk! It tastes great and is good for recovery (depends on the type of milk).

3: A good sleep

When we think of rest and recovery sleep is greatest way to rest! It lets the body recover at a faster rate than it otherwise would. It is recommended that you get at least 8 hours sleep per night but 9-11 would be optimal!

When getting to sleep try not to interact with electronic devices at least an hour before bedtime. By going on devices less than this will lead to worse sleep quality and it will be harder to get to sleep. It is also recommended that the hours spent sleeping before 12 O clock at night are much better for you than the hours after. So get to bed early!

4: Stretch, Foam roll and maybe even ice bath!!!

After training sessions it is important to do a good cool-down to be recovered faster. After a very slow cool down jog you should do many stretches to loosen yourself out. It is better to hold these stretches for a long period of time (around 20-30 seconds) to maintain flexibility after the muscles have tightened up after the session. It will leave you feeling less stiff and ready to run in no time!

Ice baths straight after sessions can also reduce inflammation. Jumping into the sea (especially on a warm day) is a great way to "ice" the muscles. Research has shown that this method of recovery doesn't lead to as much adaption as the inflammation is what the muscles adapt from!

If you are very sore and stiff foam rolling is a great way to loosen out the muscles. It is just as good as a massage and instantly makes you feel better once you have rolled them out and stretched them afterwards!

5: Plan recovery days

Just like the first one this should be planned by your coach but if you don't have one listen up! The days after a hard sessions should be much easier to let the body continue recovering. The pace shouldn't be anything crazy and you should be able to hold a conversation on this run. It may be long or short or maybe even twice a day depending on your mileage.

By running slowly you circulate blood into your muscles which gives them valuable nutrients while also working your aerobic system. The worse thing you can do on these runs are to go too fast! Going slower than needed isn't ideal but on recovery runs its fairly okay!