Training tips: Recover, recover, recover!

It’s be said before and will be said again, the importance of recovery to any training plan is critical.

All too often, runners stress out about their hardest workouts and longest runs then overlook the other runs that happen in between. Those easy/recovery runs however are ‘make or break’ in terms of how quickly and effectively training adaptations can occur.

Neglecting to run easy enough or not allowing enough time in between can jeopardize improvement as well as increase risk of injury or burnout. While the heart, lungs and cardiovascular system are generally quick to bounce back, the muscles, tendons and bones all need sufficient time to recover, adapt and become stronger. Hormones and proteins essential for recovery also need time to return to normal levels. Mentally and emotionally, you also need time to rest, relax and refresh.

The most common mistakes runners routinely make include:

• Running too fast on easy days. In general, aim to run at least one minute per kilometre slower than 5K pace and as slow as one minute per K slower than marathon pace (or slower).
• Running (hard) too soon. The body needs between one and three days to fully recover from a harder effort. Take care running in the days after any hard session and keep it very easy. Avoid running hard on back-to-back days.
• Running too much. Adding mileage on easy days is not a bad idea and in fact can and should be done… however running too much, too soon can also be risky. Especially in the days immediately following a long or hard run, listen to the body and don’t force yourself to run further than you need to. Take an extra day off if need be or scale back the mileage.

Luckily for runners, the solution (to these common mistakes) is relatively simple: In the days before and after any hard or long run, commit to running extremely slow and easy. Not so slow as to change your running gait/form but easy enough to carry on a conversation. At no point should you feel as if you’d need to stop. While running slow might take a bit more time, consider that time well spent.

It’s also wise to incorporate an easy/recovery week every three to four weeks to allow the body to fully recover from the accumulation of training and also provide a mental break from the grind of training.

If done right, you should feel rested, recovered and ready to train hard on hard days, so much so that you have no choice but to run slow and easy on the recovery days. And while you’re at it, consider getting some extra sleep, staying well hydrated and also eating wholesome and nutritious meals, which will also go far in helping you achieve your running and training goals.