Introduction

Improvements in your running don’t happen from the running itself. I can already hear you screaming at me that the massive threshold interval session you just ran and almost killed you *does* improve your running… but bear with me.

Running, whether it be a threshold session, intervals, tempo, fartlek, or the trusty Sunday long run, provides the stimulus for our bodies to react to and improve running. But it also simultaneously damages the body, creating lots of micro-tears in muscle fibres.
Therefore, it is in the recovery where improvements are made, as the body re-builds and repairs itself to a slightly higher level than it was before.

Think of it as a graph. Your fitness is at a peak just before a session, and afterwards, when you’ve knackered yourself out, your fitness line on the graph has dipped. What pushes the line back up again to a higher peak is the rest in which your body rebuilds itself.

So knowing this, why do runners so often neglect proper recovery between runs?!

Recovery: Beyond Resting

Recovery is not just about taking a day off from running; it encompasses a multifaceted approach to rejuvenate the body and mind. Here are some essential aspects of recovery that every runner should consider:

1. Sleep: Quality sleep is when the body repairs and regenerates. It's during sleep that the muscles rebuild, and the central nervous system restores itself. Aim for 7-9 hours of sleep per night to optimize recovery.

2. Nutrition: Proper nutrition is the cornerstone of recovery. After a run, replenishing glycogen stores with carbohydrates and repairing muscle tissue with protein are crucial. Emphasize a balanced diet that includes fruits, vegetables, lean proteins, and healthy fats.

3. Hydration: Hydration is essential for optimal performance and recovery. Dehydration can impair muscle function and hinder recovery processes. Drink plenty of water throughout the day, and consider electrolyte-rich beverages after intense workouts.
Running longer than 10km? Invest in a hydration vest for your long runs so you can always have water when needed!

4. Active Recovery: Engage in low-impact exercises such as cycling, swimming, or yoga to promote blood flow, reduce muscle soreness, and enhance recovery without putting excessive strain on the body.
Note that these active recovery exercises should be kept light and non-strenuous! If you struggle to keep your recovery bike ride gentle, head out with a mate and emphasise enjoyment, not speed.

The Benefits of Recovery for Runners

1. Injury Prevention: Rest and recovery allow the body to repair and strengthen tissues, reducing the risk of overuse injuries such as stress fractures, tendonitis, and muscle strains.

2. Enhanced Performance: When the body is well-rested, muscles are primed for peak performance. Regular recovery helps improve running economy, speed, and endurance, leading to better race times and overall performance.

3. Mental Rejuvenation: Recovery not only benefits the body but also the mind. Overtraining can lead to burnout and mental fatigue. Taking time for recovery allows runners to stay motivated, focused, and enthusiastic about their training.

4. Immune System Support: Intense exercise can temporarily weaken the immune system. Sufficient recovery helps bolster the body's defense mechanisms, reducing the risk of falling sick.

Strategies for Optimal Recovery

1. Listen to Your Body: Pay attention to signs of fatigue, soreness, and reduced performance. Adjust your training schedule accordingly, and don't hesitate to take additional rest days when needed.
I know this can be difficult for runners to do - It can often feel as though if you don’t do every session planned for that week it is a ‘failure’, or you are going to lose fitness. But in reality, it can take a week or two to lose any fitness gains, meaning dropping a session when needed because your body needs a break is actually doing more good than harm.

2. Include Rest Days: I know it can be tempting to run every day, or get the ‘run streak’, but try to incorporate at least one or two rest days per week into your training plan. These days are essential for muscle repair and growth.

3. Schedule Easy Weeks: Every 3-4 weeks, plan a week with reduced mileage and intensity. This period allows your body to recover fully and reduces the risk of overtraining. Easy weeks, also called adaptation weeks, also help make you ready to take on the next 3-4 hard weeks of training through giving your body a relative rest.
All clients DRT Coaching will have these built into their running plans to ensure they avoid over-training and burnout.

4. Foam Rolling, Stretching, and massage: Regularly use a foam roller to release tight muscles and improve flexibility. Stretching also helps alleviate muscle tension and enhances recovery, but caution should be taken to do this when the body is already warmed up as stretching when cold can damage muscles by causing them to tear.
Getting a regular massage is also a great way to help your body stay in tip-top shape, if you can afford it. This typically costs around £50/hr at an independent sports massage place, and is required around once a month.

5. Don’t fancy foam rolling? There are a lot of gadgets out there now that can help! Although they are certainly not all created equal… For my warm ups, I swear by the Theragun. Once I’ve gone through the RAM part of a warm up I’ll give each muscle group in my legs a couple minutes with the massage gun to get the blood flowing even more.
For cool downs? I use the Therabody compression boots, once I’ve cooled down and stretched. These help ensure that the blood and waste product built up in my legs over the course of the session are pumped back around my body, thereby reducing muscle soreness.

Conclusion

As passionate as you may be about running, it's crucial to recognize that rest and recovery are integral components of a successful and sustainable training journey. By prioritizing recovery, you're investing in your long-term performance, overall health, and enjoyment of the sport.

Remember that every runner's body is unique, so finding the right balance between training and recovery may require some experimentation. Listen to your body, be patient with yourself, and embrace recovery as a vital tool in your pursuit of becoming a stronger, fitter, and happier runner. Happy running and happy recovering!