The Effective Tips on How to Recover Quickly from Long-distance Training and Racing
Posted by tan xiao yan on
Having shared recovery protocols from short-distance training and racing in my last article, some of you comment on me that it's unfair and you accused me of favoritism. So this time, I will not let you down. Following are the tips on how to recover quickly from long-distance and racing.
You are in need of a longer recovery and paying more attention to the signs of recovery after a long workout. Don't start a hard workout too soon. If you want to make a good performance in distance events, you should put more emphasis on your recovery. Kara Goucher, an excellent marathoner and Olympian, will go on a recovery routine which takes two hours-as long as the workout itself after her long runs. At the beginning, she has a drink and a snack and then goes to a pool for 15 to 30 minutes of aqua jogging. Next is a massage, and finally, she takes an ice bath.
When it comes to recovery from long-distance training and racing, Alex McDonald, a pro triathlete, has something to say. He puts emphasis on what he calls the Three C's: calories, cold, and compression. The calories can help your refueling, and both cold and compression can facilitate combat inflammation. Whatever, recovery becomes more important.
Recovery tips during long-distance training or racing
Actually, the period of recovery that is following a long-distance workout is training for your recovery after a race. You can make a plan and follow it once you've decided the elements which work best for you. For example, your recovery tips may focus on something like this: begin with a cooldown and a very light stretch after your workout. And this can be accompanied with a drink to prevent from dehydrating. Take spending 10 to 15 minutes in a cool or ice bath into consideration after a workout which includes 90 minutes to two hours of running. You can also have a warm snack to recover as you do.
A massage should be in the line of your routine after your shower, or later in the afternoon. And remember to tell your therapist how you feel and that you've had a long workout. If you like compression socks and tights, put on them after your shower or massage. They can help you before your nap-or keep on. By all means, use it if you have access to a NormaTec MVP machine.
More importantly, eat well on an entire day. Replenish some protein and continue rehydrating. Some light yoga, breathing exercises, and meditation can also help you recover in the afternoon (be gentle with your yoga if you just ate). Of course, you can set up with a nap, or you can just put your feet up and read or rest quietly.
You can have a walk around the block, and followed by a short massage with a foam roller before dinner. As a matter of fact, this is not necessary if you have had a massage earlier in this day. Then eat well, select a relaxing activity and then go to a restful bedtime routine which may include a warm bath. Make sure that the next day following your longer workout days is easier days comprising of a lighter workout, perhaps in another sport. Pay attention to the intensity that is not too high.
Recovery tips after long-distance training and racing
The tips add to what you've established in training after your peak distance events. You are in need of adjusting your routine on the basis of location. For instance, you can enjoy your snack sitting waist-deep in the water if you have raced a triathlon in a cool lake. Or else you can sit in the kiddie pool full of ice once drinks are gone. But later into warm clothing if you are racing in cold winter. You can also select a massage at the race site, but be sure that it's really light. Keep on with the afternoon and evening recovery routine you've made, mixing in some time to celebrate.
Moving around is really critical in the days following your event. Remember, no workouts. You should enjoy a short, slow walk, or float in a warm (not hot) pool the day after the competition. You usually feel muscle pain in the second day after the event. And it often reaches the peak soreness. At the same time, a day of total rest is in order. Yes, it's exactly good time to write your report due to some time to process and reflect. Make sure to eat very well in the days and weeks following your event. And take in a great number of high-quality foods, rehydrate, take the time for mental restoration and sleep.
Until now, I have shared all my tips on how to recover from short/long-distance training or racing. You can follow them to recover. Or you can also recover in the way that makes a combination with your tips if any.