As runners we often see recovery as a luxury, something to do if we have time.  But recovery is just as vital to your training routine as things like speed work, hill and strength training.

What happens to our muscles when we train?

When we train hard we break down fibres in our muscles.  This is a natural process and with enough time and resources our body then works on building those muscles back up again so they become stronger.  The stronger our muscles become, the faster, stronger and longer we can run.  Clever heh?

A hard workout or training session also compromises our immune system leaving us at our most vulnerable to illness and injury immediately afterwards.

Completing another hard training session too soon after the previous intensive session will lead to further tissue breakdown which, over time, can lead to an overuse injury, so we are stacking up problems for ourselves without necessarily being aware of it.

So, as you can see, over training and not allowing our body time to recover is counterproductive and won’t get us to where we want to be!

Our body is an amazing machine...

...in what it is geared up to do if we allow it to do its job and give it what it needs!

1)     Time for it to adapt

2)     Sticking to the 10% rule – max increase in weekly mileage

3)     Post run nutrition – preferably a carb/protein snack within 30-60 mins with a 4-1 ratio

4)     10-15 minutes stretching of all the major muscle groups you have used during your training session

5)     Rest

6)     Sleep (our body heals while we sleep)

7)     Fluids – our muscles need fluid.  If they don’t have enough they stick to each other and don’t glide across each other as they need to.  Water is needed for just about every bodily function

8)     Nutrition – think about diet and what your body needs to cope with those training sessions

9)     Active recovery – walking, swimming, cross training, just moving (!) will increase the blood flow and  encourage waste removal from those muscles and get nutrients to them for repair

Our body is an amazing machine... 

...in what it is geared up to do if we allow it to do its job and give it what it needs!

1)     Time for it to adapt

2)     Sticking to the 10% rule – max increase in weekly mileage

3)     Post run nutrition – preferably a carb/protein snack within 30-60 mins with a 4-1 ratio

4)     10-15 minutes stretching of all the major muscle groups you have used during your training session

5)     Rest

6)     Sleep (our body heals while we sleep)

7)     Fluids – our muscles need fluid.  If they don’t have enough they stick to each other and don’t glide across each other as they need to.  Water is needed for just about every bodily function

8)     Nutrition – think about diet and what your body needs to cope with those training sessions

9)     Active recovery – walking, swimming, cross training, just moving (!) will increase the blood flow and  encourage waste removal from those muscles and get nutrients to them for repair

Remember...                                                    

It is not while we are training that we become stronger, faster, fitter, it is while we are recovering.  So,

Have a recovery plan – don’t just tag it on to your training, 
make sure it is at the centre of it and

Train smart!

Gill Rose
LSSM (Dip) MISRM
www.sportsandremedialmassagehampshire.com

Photo's courtesy of Paul hammond

This Sunday 21st July from 12 midday at Manor Farm Country Park, HERC have been invited by Stubbington Green Runners to join them for a BBQ and some games.
 
All are welcome and it would be excellent if we can take advantage of the beautiful weather.
 
Whilst some of you are on holiday, those who are racing could come along later for a post race sausage. Pack a few burgers, some beers and salad (if you insist) and join in for an afternoon of fun and games. The club have booked BBQ spaces 1, 2 and 3 which are nearest the road. 

Photo courtesy of Paul hammond

Photo's courtesy of Paul hammond

33 people out parkrun'ing this week across Netley and Southampton.