My last two weekends were very physically challenging.
Last weekend a one-mile race and a 10K race. This weekend two 5K races.
Knowing that I had these ‘extra’ activities in my training schedule, I made sure that I had time to prepare and to recover.
I scaled back on my strength training in support of my running.
I also built in some extra recovery activities to help me after the races.
It’s not the training, but the recovery from training that makes you better.
The training must be done to get the benefits of the rest.
This lesson is on “resting” better. It piggy-backs nicely with the lesson I shared a week or so ago on creating sleep ritual.
Sleep is the one form of recovery no other method can replace! So if you’re still developing your sleep ritual, no worries.
Recovery is something you pursue, not something you just let happen.
Once you develop a regular training schedule, you should also begin to focus on targeted recovery strategies.
This doesn’t mean raid the shelves at the local GNC for a recovery cocktail – in fact, it’s much simpler than that.
Each day, choose a recovery habit based on your nutritional level, goals, and training schedule.
Here is an example list of purposeful forms of recovery:
- Get lean protein at every meal, consistently.
- Make sure you get enough colorful fruits and veggies, consistently.
- Continue to work on your sleep ritual…or even have a quick nap or rest (checkout Brainwave, Mind Tuner, or Headspace apps).
- Plan PeakFAST meals that fuel performance and add value to your body…try a Super Shake.
- Do some fun “non-exercise” movement such as walking the dogs, playing outside or shooting some hoops.
- Take 5 minutes to do some extra stretches.
- Take a bath with Epsom salts.
- Get a massage, even if it’s just a foam roller.
- Spend some time quietly in nature, even if it’s just a park bench watching the birdies for a few minutes. Dare to be quiet.
The cool thing? You probably already know many of these options.
Pick and choose what works for you.
Or it could be a combination of the things above.
Don’t be afraid to turn up the volume on the things you are already doing well.
But also, find something to challenge you and to make you a little bit better.
Train hard, but also target recovery to enjoy the full benefits of the training.
When your ready to train and recover…please reach out to us!