RunThrough Newsletter – Monday 15th May

Optimising Recovery for Running
Feeling the load of your training but itching to keep going? We’ve got you. Here are Runnas top-tips on how to optimise your recovery; speeding up the time between your last workout and getting your trainers laced back up and ready to go again.

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Sleep
You’ve probably heard it before but 8 hours sleep really is the optimal amount of sleep you should aim for. This is the time your muscles repair from your training and restore your body battery, aka the nervous system. Every good night’s sleep starts with a good bedtime routine. Be consistent with and you should see the benefits.

Nutrition
Fuelling your body well is vital not only during your training block but also to help with optimal recovery. Ensure to consume a balanced diet, with a particular focus on protein. The suggested serving is 1.6-3g per body weight daily. If you up the intensity/frequency of your training, your protein intake should be upped to. Protein from food is optimal but don’t be afraid to pick up a protein shake as an easy and quick way to get the protein in. Aim to have a source of protein within 30 minutes of training for optimal absorption and effect.

Hydration
Good hydration is essential to allow your body to carry out its daily functions. A human’s body is composed of mostly water, so it is essential to stay hydrated and to maintain the balance of electrolytes, wash out toxins, transport nutrients to the cells and help to regulate body temperature. It is recommended you consume approximately 2-3L of water per day. When exercising, this needs to be increased to take into account fluid loss through sweat. It is also vital you hydrate through out training and after and remember that everyone’s requirements are different.

Strength Training and Mobility
Incorporating strength training alongside your running will ultimately make you a stronger runner and reduce your recovery time in the long-run. This will also really help to avoid dreaded niggles.

Rest Days
Prioritise your rest days! As runners, it can be difficult to give ourselves the time to stop and rest but this is the time your body adapts and when training adaptations are made. Listen to your body and don’t be afraid to take an extra day if and when you need to. Rest days don’t necessarily need to be a day of nothing! You can use this as an opportunity to take it easy, try another low intensity activity such as a long run, a swim or whatever else takes your fancy. An ‘active recovery’ can often really help, especially if you mentally struggle to stop completely. Listen to your body and see what works for you. This will ultimately prevent burnout (physically and mentally!)

Stack the 1%’s
Salt baths, ice baths, massage guns, foam rolling are by no means crucial but can really help to give you that extra boost. These should be used consistently in your routine rather than just trying it once and leaving it there. Pick one and give it a go.In summary, don’t neglect your recovery. It’s important and you’ll thank us later. The last thing we want is to face burn out, injuries or even losing motivation/enjoyment for something you love. Everyone is different and everyone’s recovery routines will therefore differ. You may need more or less time to recover than someone else and that is completely normal!

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