#1 – Sleep For Run Recovery!
Most people looking for improved run recovery don’t realize that sleep is actually more critical than anything else you can do. And, quality of sleep can impact your performance. Scientists have found the 3rd and 4th sleep stage is where your body creates the human growth hormone that helps build and repair tissue. Conversely, if you don’t get enough sleep, your body will produce cortizol which will hinder tissue rejuvenation not to mention reducing glucose stores which will leave you without energy. Try to ensure you sleep without interruption as it takes a few hours of sleeping before you even reach that 3rd stage. The problem is that If you wake up before reaching it, you may have to start over.
#2 – Eat For Recovery
The second most important thing you can do to improve your run recovery is to eat properly. When you’re training hard, an efficient recovery is critical for performance and to help prevent injury. For every kilogram of body weight, you’ll need 1 ½ grams of carbohydrates, .3 grams of protein, and .3 grams of fat within two hours after a workout. When you’re not training as hard, for every kilogram of body weight, have 1 gram carbohydrates and .3 grams of protein. And of course, take your Complete Runner’s Nutrition vitamins for runners.
#3 – Schedule breaks
It’s better to plan your breaks than to be forced into them from exhaustion or injury. Hard training sessions can really take a toll without having a break. The problem is that taking breaks can be difficult when you’re relying on those endorphin’s to get you through the day. The key is to keep active. Try going for walks on your break days. There’s also yoga, swimming or cycling. You’ll find after these guilt free breaks you’ll be more than ready to go.
#4 – The Cold Hard Facts
Studies are mixed on the efficacy of ice baths for run recovery. However, we think they help us and there could be all sorts of variables throwing off studies. Give it a try and see if it helps you. Set the bath temperature to under 60 degrees and soak in it for 10 minutes. Let us know what you think.
#5 – Compression
Similar to ice baths, studies are mixed with compression; but, again, variables may have thrown off the results in some of the studies. We feel compression helps after a work out. Get yourself some compression socks and put them on as soon as possible after your workout or after you shower up. Wear them for about an hour and see if it helps.
Try out these tips and let us know how they work out in reducing your run recovery times.