7 mistakes to avoid for optimizing recovery

Are you waking up for a run but still feeling heavy or sore from the last one? You might be skipping the key steps that allow your legs to properly recover in time for each new training session. You’re not alone; these are common mistakes that even the most elite runners take extra care to avoid to ensure they feel peppy in time for their next run.

1. Increasing mileage or intensity too quickly

If you’re trying to build mileage, only increase your run volume by about 10 per cent each week. When it comes to intensity, make sure your workouts feel relatively comfortable before ramping them up. Avoid increasing intensity and mileage simultaneously, as this can lead to injury.

2. Not drinking enough water

While the recommended water intake is 3.7 L per day for men and 2.7 L for women, which includes both beverages and food, you might need more if you exercise, sweat a lot or live in a hot climate. Try carrying a water bottle with you throughout the day or consuming more foods with high water content, such as watermelon, cucumbers, berries, celery or spinach.

3. Rolling or stretching too little (or too much)

A foam rolling and stretching routine is important for increasing flexibility, releasing muscle tension and reducing soreness after a workout. But keep in mind, it’s easy to overdo it. Only roll and stretch after your body is warmed up to avoid injuring or straining the tissues, and keep it brief; only roll or stretch each major muscle group for 60 seconds.

4. Not sleeping enough

Balancing work or school with training is difficult, but you won’t reach your full athletic potential if you aren’t getting adequate sleep, since that’s when training adaptations take hold (not while you’re working out). For optimal recovery and performance, aim for at least eight hours of sleep per night.

5. Waiting too long to replace your shoes

If your running shoes are old, the foam in the soles will no longer absorb impact, leading to increased stress on your feet and joints. This can leave your legs feeling more sore than usual and could lead to injury.

6. Not fuelling properly

To facilitate recovery, it’s not only important to eat within 30 minutes of completing a run or workout, it’s also crucial to consume the right foods. Focus on high-protein foods with carbohydrates to allow your body to build muscle and replenish its energy stores.

7. Drinking alcohol after a tough workout

It’s important to balance lifestyle and running, but keep in mind that alcohol, even if consumed after a workout, can impede recovery. Alcohol makes you dehydrated, can affect your deep sleep and can slow your muscles’ ability to adapt and repair themselves after a tough workout.