Accelerate Your Running Recovery – Bayley Forbes

Essential Recovery Modalities for Runners

 

As I and many runners can understand is that recovery is important, but that does not mean that we actually complete any of it and I am just as guilty as anyone else out there. But, after pushing out bodies striving for a new PB or just hopping up off the couch it’s crucial to implement recovery strategies to aid in improving muscular pain and recovery, restoring energy levels and promoting overall well-being.

In this blog, we will explore some essential recovery modalities specifically for runners. Incorporating these modalities will hopefully help you bounce back quicker and enjoy the sport you love!

The 3 Pillars of Recovery

Rest and Sleep

This is the most basic but fundamental aspect of recovery. This includes allowing ample time for rest and quality sleep as well as quality rest days to help repair and rebuild muscle tissue. Adequate sleep is different for everyone but a general guide is 7-9 hours and on hard days for training you may need an extra hour on top of this for adequate recovery. Prioritise getting enough rest and sleep to optimise your recovery process.

Nutrition and Hydration (These are kind of 2 in 1)

Proper nutrition and hydration are crucial for not just recovery but also performance. A balanced diet high in high-quality protein, healthy fats, and carbohydrates to support muscle repair and energy replenishment. Nutrition is a contentious topic so for further information please ask a professional

The Bonus Recovery Methods

Everything beyond the 3 pillars become bonus which can enhance recovery. When exploring these use a cost:benfit ratio. Yes Normatech boots are awesome at 100’s of dollars but you may as well dust the foam roller off in the corner of the room and use that.

1. Active Recovery

Contrary to popular belief, recovery doesn’t always mean complete doing nothing, I prefer the term ‘Relative Rest’. Engaging in light activities, such as easy jogging, swimming, or cycling, can promote blood flow improving recovery. Active recovery sessions also help reduce muscle stiffness and soreness while promoting a psychological break from intense training.

2. Foam Rolling

Foam rolling is a self-massage technique that involves using a foam roller to apply pressure to specific areas of the body. This modality can help break up adhesions and trigger points in muscles, improving flexibility, and reducing muscle so reness. Focus on major muscle groups, such as calves, quads, hamstrings, and the IT band, and dedicate a few minutes each day to foam rolling for maximum benefit.

 

 

3. Stretching and Flexibility Training

Incorporating stretching exercises and flexibility training into your routine can improve range of motion and muscle elasticity. Dynamic stretching before a run helps warm up the muscles, while static stretching after a run can aid in muscle recovery and prevent tightness. Consider incorporating yoga or Pilates sessions into your weekly routine to enhance overall flexibility and balance.

 

4. Cross-Training

Engaging in activities other than running, such as swimming, cycling, or strength training, can provide numerous benefits for runners. Cross-training allows you to work different muscle groups while reducing the repetitive impact on joints and muscles. It promotes overall fitness, helps prevent overuse injuries, and keeps your workouts fresh and exciting. My Cross training can be any thing from rock climbing, skiiing, kayaking you name it.

 

5. Cold and Heat Therapy

Cold and heat therapy are effective modalities for enhancing recovery. After an intense workout or race, applying ice packs or taking ice baths can reduce inflammation, alleviate muscle soreness, and speed up recovery. Heat therapy, such as hot baths or heating pads, can help relax muscles, improve blood circulation, and relieve muscle tightness.

 

These are just a hand full of the vast world of recovery techniques. Our Osteopaths and Myotherpaist are also able to help with recovery but completing manual therapy to help the legs pull up better are your runs. To look further in booking an appointment click here!

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