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May 09, 2018

Training is Nothing without Recovery

Written by Neely Gracey
 Fitness is built by introducing stress (training) to your body. cf-lg
Your body initially freaks out (why running feels so difficult at the beginning of training), but it learns to adapt. The adaptation is a result of the stress+recovery=fitness equation. Without a proper recovery, your body cannot gain the intended fitness, thus, injury, illness, and burnout may occur. Today, we share some tips on recovery that will help you build your desired fitness and see results!

Recovery starts within your runs. In the summer, you will need to plan water/fluid stops to keep your hydration game strong. Drink stops while running will help keep your body happy and far away from dehydration issues. This practice will allow you to feel stronger mid run, and recover more quickly post run.

Post run recovery begins with fluids too. A simple 10 minute recovery program looks like this:
  • Sip fluids with carbohydrate and electrolyte (a recovery drink with protein is great too)
  • Start a short active stretch routine:
  1. Hamstrings
  2. Hips/Glutes
  3. Calf/Achilles
  4. Leg swings

Understand the pros of protein synthesis. Your body can only absorb and utilize 15-20 grams of protein at a time. Instead of over indulging on protein in one sitting, try spacing it out in 4-6 doses per day with your final protein snack just before bedtime. One cup of greek yogurt, 3 ounces of meat, fairlife milk, protein supplement, some cereals, or a smoothie are all good options. If you have protein in your system right before bed, your body can actively use it during the peak recovery that occurs with sleep!

There is huge benefit to a routine when it comes to sleeping. Develop a routine that works for your schedule that allots minimum of 8 hours of sleep per night. If you have a set time you start getting ready for bed, you will have better time management throughout the day, resulting in less procrastination and other stress inducing habits. Sleep is when your recovery hormones are at their highest and are working hard to make you stronger, fitter, and closer to your goals.

Happy training, and more importantly, happy recovery.

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