More recovery for better performance
- Liubov Lomonosova
- Mar 12, 2020
- 2 min read
Running performance is not linear, it's like a roller coaster with its ups and downs. Every runner is unique, therefore, different method can work for different runners.
"Mistake number one is to follow someone else's recipe for success instead of developing one's own best recipe for success based on one's individual strengths, weaknesses, needs, and, goals. Mistake number two is to guide one's training too much by plans and not enough by the way one's body responds to planned training." - Coach Brad Hudson.
The more I run, the more I understand that I need to listen to my body all the time.
Most of the runners constantly push their bodies to its limit. When the body works hard, it need recover appropriately. Because recovery is as important as training itself.
For last several moths I have been experimenting one of theories in my training. I run anywhere from 60 to 80 miles per week, which is considered pretty high load. My workouts include quality workouts probably every 2 days. So during 2 days between my quality workouts I try to recover as much as possible. I listen to my body and when I feel super tired I go extremely slow on my recovery runs. For example, I can run marathon at 7 min/mile pace, but recovery and easy runs can be anywhere from 8:30 to 10:30 min/mile if needed.
Every day I monitor my rest heart rate(RHR). So usually when I feel good and properly recovered my RHR is 50-53 bpm, when I worked very hard and should train very easy, RHR is above 55 bpm. If RHR is higher than 5 beats for more than 5 days in a row, it means I need to take extra easy day or day off to recover better.
Several things that help me recover faster:
warm epsom salt bath for 15-20 minutes
Normatec Recovery boots (compression therapy) for 15-45 minutes
Nuun Immunity, Rest, Vitamin or Sport
foam roll overused muscles (usually calves, hip flexors, quads, hamstrings, piriformis)
stretch and mobility routine
meditating (reducing stress promotes faster recovery)
sports massage therapy
chiropractor
After each race or several weeks of pushing hard we need to take a day off or focus on active recovery. Sometimes it is needed to take several days off, travel, recharge, rest mentally and physically.
When your body is well rested and fully recovered, it performs better and keeps you injury free.
Need a coach? Click here www.lomonosovi.com
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