Recovery
Recovery is the most forgotten about and underrated training principle. During the recovery period, our bodies will repair muscle damage which naturally occurs due to training. The process of training and then recovery is how you will get fitter.
Here are our top tips for recovery:
1. Sleep is the ultimate recovery tool; make sure you're getting a suitable number of hours each night. Try and work a way of getting a little more in each day. Whether that’s going to be a bit earlier or reducing your phone use at night. The quality of the sleep matters too. A comfortable room, with the right lighting and temperature will help massively.
2. Have a well-balanced and prompt nutrition strategy. Eat well after a run. We want to get both protein and carbohydrates in to help with the recovery. Chocolate milk is a great place to start.
3. Have an adequate warm-up and active recovery Give your body a chance to get into each running by warming up well. For the long run, that can be as much as just gently walking for 5 minutes, to begin with. A good cool-down is essential to start the preparation for the next session.
4. Have a regular sports massage or include some self-massage. If you can get a sports massage once a month, that will be amazing for your body. Alternatively, use the foam-roller little and often in your week to help your hard-working muscles.
Maintain flexibility. When we train, we tighten all the muscles in the body up. We want to restore our flexibility with Yoga, Pilates, or some regular stretching. Don’t neglect this vital area.
Ben Barwick is a UKA Coach in Running Fitness and works for Amnesty International's training partner, Full Potential. Ben Barwick is on hand to help get you ready for your challenge.
Important: Disclaimer
Please read the following carefully:
Full Potential is an independent service provider. Amnesty International does not endorse or guarantee the services provided by Full Potential. Participation in any training programme recommended by Full Potential is at your own risk.
It is your responsibility to consult your GP to confirm you are medically and physically fit to take part in any Full Potential training programme and, as outlined in our terms and conditions, your fundraising challenge. Amnesty International cannot be held liable for any injury or illness resulting from your training or participation in a fundraising event.