“I have recently taken up running but want to make sure I do everything right with my recovery. What should I make sure I do? “
In my opinion, recovery between training sessions is just as important, if not more important, than the training itself. Quite often people “break down” after successive weeks of exercise. Why? It’s because they don’t listen to their body and give it the rest it deserves. Generally speaking, there are many parts to adequate recovery. Here are a few tips.
Watch what you eat
Proper nutrition is also crucial refueling your body after exercise. In your case, getting enough carbohydrates and protein will help boost your energy levels as well as help with muscle recovery. Foods that contain natural sugars (ie. fruit) are healthy options that should be consumed, say, 5-10 minutes following exercise. This should then be followed by a prepared meal no later that 60 minutes after exercise. This should contain complex carbohydrates (ie. rice, potatoes, pasta) as well as protein (ie, fish, meat, beans). Make sure you plan consistent meals, and never go hungry during the day!
Refueling- which is best?
You have to put back what the body has taken out. Hydrating with a sports drink and plain water is a good start. As a general guide, you should look to consume roughly 1.5 litres of fluid for every 1 kilogram of body eight lost. You can weigh yourself before and after exercise to determine the proper amount.
Active recovery
Spending up to 20 minutes in an indoor pool is excellent following strenuous exercise. Light swimming and even walking through water can also be helpful. This has shown to also decrease the effect of DOMS following exercise
Light exercise (ie 30 minute walk) and even stretching can also prepare your muscles for that next exercise session. In particular, stretches that target the hamstring, quadriceps and calf muscles have shown to be effective.
Taking on board just one or two of these recovery suggestions just won’t cut it. It is like building a jigsaw puzzle - many little pieces to build a larger picture. Recovery can be thought about in the same way!
Frank Care, Director & Sports Physiotherapist