Optimising your recovery will help reduce the risk of injury, allow consistent training and help you train to your potential. Here are 5 quick and easy ways to maximise your recovery.
1. Nutrient Timing
Refuel with a 3:1 carbohydrate to protein snack within 45 minutes after exercise, this is your glycaemic window - the period when your body is most receptive to taking on nutrients.
2. Fuel your performance
Make sure you eat a balanced macronutrient recovery meal within 3-4 hours after. Opt for natural wholefoods and include a range of protein, carbohydrates, fats, vitamins and minerals. Protein is made up of amino acids which are used to build and repair muscle tissues and carbohydrates are important to restore depleted glycogen stores.
3. Cool down
Do not skip this. Factor 10 minutes into the end of your workout for some stretching. Cooling down helps dissipate lactic acid and other metabolic by-products, reduces negative effects of build-up in muscles and reduces the risk of delayed onset muscle soreness (DOMS).
4. Rest days
The repetitive motion of running places physical stress on your body, so include rest days in your weekly training to help your body recover and repair itself. Non-running activates such as yoga, swimming and pilates allow muscles to recover from high-impact running, whilst also helping build aerobic fitness, strengthening muscles and flush stiffness with increased blood circulation.
5. Use a foam roller
Using a foam roller after exercise is a great way to help break down lactic acid that can accumulate after long-hard session. Roller exercises help loosen tight tissues, reduce physical imbalances and increase mobility.