By Coach Adolfo Salgueiro

Recovery. What a concept!! Who doesn’t love to pull off a hard workout feeling strong, ready to PR on that upcoming race? But at the same time, we know that if we had to do this same workout, tomorrow, we would not be able to do it, again. Why? Because we haven’t recovered.

Recovery starts even before you are done with your current workout. That’s what the cool down is for

Recovery, according to an article by Erin Strout in Runner’s World Magazine, “is the restoration of energy-producing enzymes inside the muscles, functional proteins, fat and carbohydrate stores, and the regeneration of the endocrine and immune systems. […] Recovery comes down to repairing, resting and refueling—while still allowing the body to adapt to the training workload and reap fitness gains”.

In other words, it is allowing your body to heal from the stress you just put it through, so you can do it again, soon, without stretching its abilities to the point where it can’t repair itself, thus, becoming injured.

The following are eight quick tips to kickstart your recovery so you can keep working hard on your training plan, pursuing that elusive PR and avoiding injuries.

1 – Cool Down: Either by dropping off the pace on the final mile or two; or walking the last mile back, or taking the time for your body to calm down, the idea es to reduce your heart rate, breathing rate, and core body temperature in order assist your body to return to its pre-exercise condition.

2 – Stretch: This is not for everybody and it doesn’t have to be a long process. But you should develop a personal routine that works for you while your muscles are warm so you can aid the start of recovery. You may feel much better once you’ve done so.

3 – Change clothing: If you are not planning to take a shower right away, make sure you change off your wet clothing. Your body needs to go back to its normal core temperature as soon as possible and your sweaty shirt, hat and socks are not helping.

4 – Hold that beer: A cold one with your buddies after a run is an amazing reward after a good workout. But make sure you hydrate yourself with water and electrolytes before gulping down your prize. Remember alcohol will dehydrate you, so don’t overdo it.

Owning a foam roller is not enough. You have to use it!

5 – Refuel your body: After you submit your body and its natural reserves to a stress consuming from its resources, it is essential to start renourishing it as soon as possible. This way it can start repairing itself right away and, you can do it again, sooner. Especially if you have gone through a 90-minute effort or longer, make sure you ingest a 3:1 ratio of complex carbohydrates and protein. Chocolate milk is a great option. Personally, I’ve had successfully experienced Recoverite, by Hammer Nutrition.

6 –Self-Massage: It is not enough to own a foam roller or a massage stick. You must use it and learn how to do so properly. These can foster blood circulation to enhance recovery speed as well as decreasing muscle tension while increasing flexibility, both good options to avoid injury.

7 – Do not sacrifice your sleep: Having no time to sleep as a badge of honor is a recipe for disaster. During our time asleep, the body repairs itself and the brain flushes away the waste byproducts built up throughout the day. Doesn’t it sound important enough?

8 – Days off: A training plan consists of work and rest. With very few exceptions and only by seasoned athletes, scheduled days off are must. You can’t be afraid of taking a day off to socialize, drop off your kid at college, attend your daughter’s recital, take care of personal business, or simply vegetate. Your body will thank you for it. And never eb afraid of taking an extra day off if you need it. Your body will thank you for it.

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