This post is presented in collaboration with adidas.
To find out about all the new products, go to adidas.co.uk/running
Training is not just about running and legs moving, there are many other aspects that allow us to fully enjoy our sport. We have already talked about stretching, but there is another aspect that puts us in a better position to train: recovery.
But I am not talking about rest, that is only one component, because recovery is the whole physiological (and mental) process that allows our body to repair muscle fibers, dispose of fatigue, recover from fatigue, and make up for all the energy it has lost.
Building on this, one can easily imagine that recovery is-for all intents and purposes-an integral part of training because it puts us in the ideal shape to build on our improvement.
Not surprisingly, we often say that your next workout starts at the exact moment you stop running. Because that is where we start from.
How is it recovered?
The short (and shallow) answer is that, to recover, we just need to follow our instincts and listen to our bodies: if we feel tired, we need to rest.
But that is not all because we can speed up and make the recovery phase more efficient with some tricks related to rest, nutrition and physical activity.
Rest
It is most important to sleep 7 to 8 hours because it is during sleep that muscle fibers that have been injured during running can be repaired more quickly.
Also, both mentally and physiologically, it is a good rule never to go to sleep later than midnight.
Nutrition
Assuming that after an easy run, no precautions need to be taken when we have done quality work (such as intervals) or particularly long runs, In the 30 minutes after training it is a good idea to replenish the fluids and carbohydrates consumed and to take protein (either in the form of supplements or small snacks) to speed up muscle repair.
Active recovery
It is not necessary to sit still to recover after a running workout; it is sufficient not to strain the muscles that are most used in running. For this reason-and for many other benefits that come from strengthening the upper body muscles, which are very useful in running-swimming is a very useful sport for recovery.
Similarly, we may decide to engage in stretching or yoga sessions. Or, alternatively, venture out on a bicycle ride at a moderate pace.
The most important advice
The aspect we need to pay most attention to is the distribution of our workload. In fact, if we do too heavy workouts on a body that has not yet recovered perfectly, we will overload our physique, running the risk of excessive fatigue, injury and overtraining.
Now you can slip on your running shoes and go out for a run, but as soon as you stop, remember that your next workout is already starting!
This post is presented in collaboration with adidas.
To find out about all the new products, go to adidas.co.uk/running