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Recovery
Recovery
Follow the Training Program
Follow the Training Program
When we do more intense workouts, you create microscopic tears in your muscle fibers that need to rebuild in order to create strength. Without proper recovery, your body is not able to rebuild and your muscles stay in a state of breakdown negating your hard work. Your bones also absorb shock when you run, especially when you run intervals or fast pace. To ensure your bones can repair, run your RELAXED pace and EASY runs at a recovery pace (Heartrate zone) that reduces the impact to your bones while providing aerobic benefit.
Sleep
Sleep
Getting 8-10 hours of sleep is critical to maximizing your athletic potential. When you sleep you release hormones that aid in protein synthesis and repair cellular damage created when you run. This results in muscle growth and bone building. It also improves your glycogen stores improving your endurance. You put in the work, now benefit from putting in the rest.
Rolling Out
Rolling Out
Rolling out your muscles is critically important to improving muscle soreness and aiding in recovery. Here are some links to learn how to use a foam roller.
Nutrition
Nutrition
Hydration
Hydration
Staying hydrated is key to not only maximizing performance, avoiding heat stroke, but also preventing injury.
Vitamin D
Vitamin D
Take 2,000-4,000 IU Vitamin D3 Supplements Daily
In addition to known benefits to bone health, vitamin D has an important role in overall skeletal muscle health. According to this report Published on the National Library of Medicine 76.5% of patients with ligament and cartilage injuries had low Vitamin D levels. This study in the Journal of the International Society of Sports Nutrition also found a positive effect on Vitamin D supplementation in reducing injuries to runners.
Protein
Protein
Protein is critical to building muscle, recovery, and injury prevention.
Consume:
20-25g Immediately following workouts
20-25g Before bed - casein protein is best for before bed as it digests slowly
20-25g Incorporated into each main meal
This article includes some good natural sources of protein you can incorporate into your meals.
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