5 Top Tips On Recovering From A Long Hard Run

Recovery time:

The time needed for your body to adapt to the stress of exercise, while replenishing energy stores and repairing damaged tissues.

  1. Stretching – One of the main reasons we stretch after exercise is to help remove lactic acid (a waste product) from muscles and to get the blood flowing back around the body.  Lactic acid contributes to muscle soreness (DOMS) which nobody wants! Stretching will relieve tension from muscles, increase flexibility and in turn will reduce the risk of injury.
  2. Refuel – Running for a long period of time will use up a large amount of your bodies energy supplies.  It is important to replenish with your body with good nutrients to gain some energy and to help your recovery process.  If you have another training session the next day, or in the same day this is especially important to ensure you’re ready to go for it.
  3. Hydration – Water helps to regulate your body temperature, removes waste from the body, transports energy to cells and helps to cushion joins.  During exercise you sweat, it is important to drink after exercise to help with recovery and to replenish what has be lost.
  4. Rest – Time is needed for your body to adapt to the stress of exercise, while replenishing energy stores and repairing damaged tissues.  No factoring in enough rest will hinder recovery and future performance/training.  All good training programmes will factor in rest periods and recovery days. 
  5. Recovery training session – a gentle recovery session will help to keep your muscles and body ticking over without putting too much strain on it.  Swimming is a great way to actively recovery, as long as the intensity is low, as it is low-impact.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: