Whether you are running for professional reasons or general purposes, it is extremely important to ensure you get a proper recovery period. Over-training can exhaust your muscles and build even more fatigue than you already feel. Skipping that isn’t an option, or else your performance will suffer big time.
Here are some tried and tested approaches to recovery that you might benefit from:
Getting your nutrition in line throughout the day is a no-brainer if you have lofty physique goals. Research has shown that what you take in before and after training is of particular importance, especially when you train hard. Eating right has a positive impact on your workout quality and your ability to recover and get ready to do it again tomorrow. Try 25-40 grams of protein before and after training, along with roughly 50 percent of your daily carbohydrate intake, split into 25 percent before and 25 percent after your training to rebuild and replenish glycogen stores. Your body uses it to build lean muscle mass.If your’e cramping during exercise, Rapid Rehydr8 are getting amazing results for our customers on Amazon.
Get a good night’s rest
Get at least 7-8 hours of good quality sleep each night. The harder you work, the more you need to sleep. Sleep deprivation is a big no-no, and can cause a great deal of tiredness – ardent runners have often collapsed due to lack of sleep. If you can’t follow that, at least find some time throughout the day to put your legs up and relax.
Allot time for a massage
Athletes of all varieties have known for decades how the simple act of lying on a table and having someone work on your muscles can have a major transformative effect when it comes to recovery. Try and see – the effects will soon be noticeable. At times, we have knots and muscles that are sore. With the help of a massage, we can reduce the time it would take for those knots to go away by themselves. Moreover, it boosts blood flow and helps you relax.
Use a Massage Stick
Using a Muscle Roller (explained in more detail here) isn’t just to help you prepare for your training, but it can work wonders for your recovery by assisting during the repair process. Even just a few minutes post-workout can help reduce delayed-onset muscle soreness. If you don’t have time to roll in the gym, another option is to use a roller at home at night. Spend about five minutes slowly hunting out “trigger points” and roll them out for at least 20-30 seconds. It increases range of motion too.
Have protein between meals
Increasing protein intake is a tried-and-true method of both boosting recovery and maximizing results from strength training. However, as many athletes have discovered, it is really hard to get adequate amounts of this muscle-building macronutrient on a traditional meal schedule. That is why you should rethink the way you snack, or eat breakfast. Consume 20-25 grams of protein in between your meals as well apart from the pre- and post-workout nutrition plan. For instance, you can have a shake or an extra chicken breast halfway between two of your meals. Those who are strength training regularly should be aiming for around one gram of protein per pound of body weight. If your training is particularly intense or happens as often as 4-5 times a week, you may need even more.
Plan Your Rest Days
Are you someone who only takes a rest day when you really need one? If so, the quality of your work in the gym and times during running, is probably suffering, even if you don’t know it. Hitting it hard two or three days in a row takes a serious toll, which is why rest days needs to be incorporated so you start taking them seriously! Take at least one—and maybe even two or three—rest days each week as it does the body good.” Don’t believe that your rest day has to be totally sedentary, either. Going for a walk on your off-day can further help your muscles and nervous system bounce back from the beating you give them in the gym. Do something fun and make it an active rest day.
Postrun stretching may reduce risk of hamstring and other injuries; yoga may reduce back pain, lower heart rate and blood pressure, and ease anxiety and depression. You should spend a few minutes stretching dynamically right after a run. It is advisable to schedule yoga or more extended sessions for recovery days.
Don’t make the mistake of eliminating recovery periods from your exercise routine. Your body isn’t a machine – it has a certain capacity and once it reaches that level, or maybe slightly beyond that, a proper time-out is necessary so it can get relief and regain the lose energy. Please try the techniques discussed above as they are very useful.