Our Evidence Based Recovery Routine
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- เผยแพร่เมื่อ 26 ก.ย. 2024
- In this video, we will share with you the 6 evidence-based recovery methods that Lindsey has built into his routine to help him get the most out of his training sessions and avoid injury.
We'd love to hear some of the things that work for you. Let us know in the comments below.
If you're over 50 recovery is even more crucial than ever. So much so that it's one of 5 pillars we talk about in our Faster Beyond 50 Masterclass. You can grab your seat in an upcoming one here: coachparry.com...
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#running #recovery #marathontraining #marathontraining
We're very keen to hear your opinion, what have you found helps you recover faster?
I don’t run a lot, but it seems my calves can get pretty tight quickly. Foam rolling directly after a run seems to help, and if they don’t relax on rest days as well.
I am not sure if the calves are tight because of my running form or something else.
Do you only stretch after your runs or you foam roll as well?
I will eat protein after running, at least 50g. I either use whey or eat eggs or yogurt. I throw in some essential amino acids (EAA) in the mix. That really helps me.
Don't know about ice baths, but I'm lucky to live near the sea - after a hard run (like the race I did today) I often go for a swim, or at least tread water for 5 minutes. It's the middle of winter, but the sea is very warm this year - 17C today!
This is good but many don’t have time to run then walk home at the end, cool down have a cup of coffee then shower and use compression stockings eat and read to relax later. Maybe a pro. I have to get up at 3:15am to run 3:30-4:30am then shower and eat. Then a thirty minute commute work -all day and get home after 5:00pm. We need these core concepts adapted for a person trying to run along with everyday working, etc. This is a fantastic site with great information but there is no way I could do all of this plus get to bed early.
So you need more hours in a day, I see…
Ohhhh man. I can totally relate. My work requires me to stand up for 8H. Like what the actual fuck. The work is not hard, but it's the prolong standing that fatigues me at the end of the day. Even if i workout before or after i would feel like shit after cause of the standing. Buuuut, it's a bit okay to workout after standing the whole day. It's just that, i'm kinda fatigued doing the session because of the prolong standing.
Look for a new job mate.
Amazing video, recovery should be considered as serious as the training itself.
Definitely in favour of static stretching after a run. While it may not reduce injury risk, it definitely enhances recovery for me by eliminating stiffness and soreness, enabling me to get back out there the next day. I also love incorporating yoga into my program - beyond stretching and maintaining flexibility, yoga is invaluable for proper breathing, core stability and balance, and perhaps most of all, mental focus.
I really enjoyed this video, am indeed in good company of Coaches. My go too recovery face is sleep and elevating my legs.
Number one for me is hanging. Lets the discs rehydrate/expand. Looking at the literature on compression leggings and active cool downs and don't see too much benefit. I'm looking at paper by Jonathan M. Peake for recovery/ Richard T Marcello for compression boots. Ofcourse research is sparse and everyone's different. Lots of things I do that isn't supported by research (some infrared, ice and stretch for shins) also works for me...at least I think.
Compression boots are the best. It is expensive but if you run consistently over the years it is the best investiment ever for recovery.
Just what I need. Thank you. 35.
Muy buenas explicaciones y qué bien que desmientan todos los mitos que rondan en redes
In regards to ice baths, the years I’ve had my athletes to take an ice bath every day, we had better performances and won more……..thoughts?
My thoughts are with those athletes it is what they needed. I think you can’t say 1 think works or doesn’t work for 1 athlete or 1 group of athletes. I believe it is more individualized. You can’t always do the same exact things with every athlete and get the same results. We are all different.
With that being said, we looked at the research and all and we stopped taking ice baths every day. We haven’t been performing as good as we used to.
Interesting
I have the worst recovery routine after a workout cause I have to be at work and my work requires me to literally stand for 8H. WHAT THE ACTUAL FUCK. lol but we gotta do what we gotta do. Magnesium and zinc supplements are my best friends.
How long would you wait to run after a metatarsal stress fracture? I’m getting different opinions 😕
Mine took exactly 6 weeks. But it was a hairline fracture
Hydrate, hydrate, hydrate.... Helps with sleep, recovery, and body chemistry.
Lovely flowers behind you? Are these Cherry Blossoms?
Jakaranda trees
We have Jakaranda trees here in San Diego. They are beautiful but the ground is a mess when the flowers fall off.
Thanks! We have these in Delhi, India and the carpet of flowers is really inviting!
We have them in Australia and they signal exam time when in flower