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The day after my long run is always dedicated to…
Recovery
Recovery is one of the most important keys to training; runners (or any athletes) need to give their bodies a chance to repair themselves after their hard workouts. Without the recovery process, runners wouldn’t reap the benefits of the workouts they are performing.
Think about it like this: improvement that is seen over time develops during the recovery periods, so cutting that recovery period short actually hinders the potential of that runner by not allowing him/her to recover at their highest potential.
Recovery Starts The Second You Stop Running
- The body begins its recovery process from any particular workout immediately.
- The first 30-60 minutes after a workout is the optimal time to refuel the body.
- Runners should take advantage of this window and begin eating and drinking right after the end of a workout. Replenishing carbohydrates and giving the body protein within the first 30 to 60 minutes can greatly impact how fast your body will recover. It is said that the optimal ratio for carbohydrates to protein is 4:1, but any balanced meal will do. Just make sure you are getting some carbs, some protein, and some fat.
Time Between Hard Workouts
- Runners need to make sure that they are allowing enough time (around 48 hours) between their more intense workouts or long runs. Providing this buffer time between these workouts, which should be spent resting, running, or cross training, will help give the body time to recover from the last workout before tackling another one.
- Shortening the recovery time can lead less than stellar performance in the upcoming workout, which completely negates the whole purpose of the workout. Lacking adequate recovery between workouts can lead to over-training or a decline in performance over time. Trust me on this one; I have been down that road and it definitely isn’t pretty.
- Avoid performing hard sessions on successive days. If you run long or fast one day, take a rest or recovery day the next day.
- Don’t increase your mileage by more than 10 percent over the course of a week. For example, if you run 20 miles one week, you should not increase your mileage for the next week by more than two miles.
This should get you started:
- A recovery run can be as long and fast as you want, as long as it does not affect your performance in your next training session.
- Whenever you run again within 24 hours of a hard workout, your next run should be a recovery run.
- A little experimentation is needed to find the best distance and pace for each individual runner. What might work for me might not work for you.
What are some of your recovery run tips?
Monday Workout
Running: 7 miles (very easy)
Cycling: 45 minutes (very easy)
On recovery days, my feet always look like this 
Are you a fan of compression socks? I basically live in mine!
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{ 16 comments… read them below or add one }
Yes, recovery is so important! Most of the time I’m good about eating right when I get back from a run – I notice a difference in how I feel if I delay it too long. I hardly ever do two “workouts” or long, difficult runs 2 days in a row – easy runs are perfect for recovery. I find that stretching and foam rolling and icing (if necessary) help a lot.
I remember reading that you sleep with compression socks on. I’ve always taken them off before bed, but it seems perfectly safe to sleep in them?
I don’t see why not?
heeh a 7mile run for recovery? hehe I havent even run 7 mils recently
Lisa recently posted..Mountain Biking and Macarons
Never heard of those socks!
You should pitch articles to a running magazine – good formatting and tips
Baking N Books recently posted..Valentine’s Day – Movies Why not…
What I do for recovery:
-An easy run
-Aqua jogging or swimming laps really stretches things out
-Taking a yoga class also really helps
Snacks I like to eat that have a good protein/carb ratio following a workout (even if Im not hungry, I slam something small down immedietely after a workout because your body needs it to start repairing)
-Chocolate milk (the ultimate recovery food)
-Half a pb and j
-greek yogurt
-protein smoothie
Hmm…I really need to work on my recovery’s. I make sure to eat protein afterwards and stretch, but I’ve never done an ice bath or foam rolling. I really want to get more serious about it.
Alaina recently posted..Vegas Eats
my biggest recovery tip is to make sure i’m really busy with work, or friends or something so i don’t overdo it
compression socks are pretty glorious too
Karyn recently posted..Wednesday Was Not My Day
Eat, ice, stretch, nap. That’s go-to recovery combo! Great tips!
Becky recently posted..Finding My Om
Great post! You know I am a huge fan of recovery. I think we had the same workout today.
Nice!
lindsay recently posted..Challenge Complete
I recovered today from yesterday’s tough workout with a 1 hour nap prior to hitting the pool and bike again. Recovery is beyond important.
Funny thing is tomorrow’s post is about carbs and their role in recovery and Wednesday’s post is about sleeping and it’s role in recovery.
Be sure to stop by and read about both of these two important pieces to training and racing. http://www.cooktraineatrace.com
Jason @ Cook Train Eat Race recently posted..Embrace The Pain…Then Look Back And Smile
This is a really important post! Recovery is important with all exercise of course, what I think of with weight training and running is that on recovery days are the days when you actually get stronger because instead of breaking down more muscle you have the chance to actually build it.
A great way to tell if your not fully recovered is if your resting heart rate is higher than normal, easy test that can help you gauge what your workout should be like for the day!
Caitlin
Caitlin @ TPL recently posted..Traditions
Have you ever done an ice bath? I hear they’re supposed to help speed up recovery, but I’m too much of a wimp. Also, Do those compression socks really make a difference?
And, you won an award on my blog!
em recently posted..I would like to thank the blog academy
I have done an ice bath. Love em’ and hate em’ at the same time
The compression socks are essential. I really do notice a huge difference!
Nice socks- I have the same ones.
I actually didn’t run today; after a hard hard weekend of training, they just didn’t have it. But I did lift, elliptical, and go to spin class, so I’m still feeling good!
This is very good advice. Thanks for writing about it! I have never tried compression socks. I’ll have to look into them.
Caitlyn (A Spoonful of Life) recently posted..sunshine and a dose of embarassment