Recovery is no doubt a hot topic today. There’s a new recovery technique invented seemingly every day, and someone is “swearing by” all of them. So how do you know what really works?
The truth is, there are few large-scale, comprehensive studies done on most recovery techniques that are specific to runners. The next time you see an article saying, “A new study shows...,” try to find the details of that study, and then decide if you still believe “studies show!”
What this means for you is that you get to rely on your own experiences as the best studies around. If you like to take a warm epsom salt bath after your long runs, and this makes you feel better, do it! If you know yoga makes you feel refreshed the day after a hard run, do it! All you need to know is if a recovery tactic helps you.
The even more refreshing news is that the simplest things will have the greatest impact on your recovery: sleep, a balanced diet, taking care of your mental well being, and most of all ... a smart, progressive training plan! The best training plans will keep your recovery in mind every step of the way by properly building speed, strength, and endurance within your current capabilities, while also gradually increasing those capabilities.
Recovery is both physical and mental, and in life we only have one “pot” of energy that we can draw from. So when work becomes hyper-demanding, this pulls from the same pot that we want to draw energy from for the run later that day. This can make training a bit of a song and dance, but one you can learn to embrace and appreciate.
As individuals, it can be nearly impossible to recognize our limits and acknowledge when we have overdrawn from our energy stores. This is where a third party like a coach, training partner, or good friend, can step in and help you take a look at the big picture.
When you keep the big picture in mind, you truly can optimize recovery. Instead of getting wrapped up in the latest supplement or rolling tool, you can appreciate the progress you are making in your training, prioritize sleep and nutrition, and make time for the things in life that fill you up and keep your mental well being high.
To learn more about these topics, I recommend the books Good to Go by Christie Aschwanden and Why We Sleep by Matthew Walker.
Boom, recovered.