Training Recovery

Here is a list of key items to assist in recovery from a difficult running / training session:

• Consume a healthy recovery drink or meal that replenishes and builds back damaged muscle. Chocolate milk is an excellent choice.
• Consume plenty of water (rehydrate) and consider drinks that add back electrolytes (such as Powerade, Gatorade, etc).
• After a long run or race, avoid the urge to sit or lie down immediately after completing training. Walking for a few minutes afterward, will help avoid tightness / stiffness after your workout
• Stretching, foam rolling, massage, ice baths and saunas can also be an important part of training and recovery. Refer to the section on Stretching and Massage.
• Schedule your training to avoid intense or long workouts on consecutive days. Even when training several days in a row, schedule “easy days” in between “hard days”.

When in any training program, it is important to have at least one day per week completely “off” from training, and one or two days where cross-training is an option.

Simulate a Running Workout

Valuable options to simulate a running workout but without the body impact of running include:

• Performing an elliptical exercise that simulates running. My favorite elliptical running machine is Zero Runner
• Deep water pool running
• Swimming
• Biking

Helpful Tips

It is important to avoid having too many days or weeks of consecutive training, where you risk burnout, lack of motivation, or wearing out of your body.

It’s beneficial to have a plan for your running activities in a given year (or ongoing), including planned races and related training, then scheduling off / recovery periods.

Running throughout life should be fun. It should not become something that you dread, or don’t look forward to doing.