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Research Supported Recovery Tips

Updated: Nov 4, 2022

So, what are some things we can do to help our bodies recover after a run/workout?

This tips are based in research vs myths, fads, and popular ideas.

Things that for sure work:

1. Eat protein within 30 minutes after completing a workout. Include carbs if it was a hard workout like a speed session or a long run.

2. Try to eat some protein every 3-4 hours.

3. Get some good quality sleep every night. Sleep is super important for both mental and physical recovery.

4. Manage your stress. If we are stressed, the chemical response interferes with the recovery process.

5. Make sure you are doing your runs at the right intensity. Doing them at a higher intensity leads to a greater load on the body which means your body will take longer to recover.

6. Keep moving throughout the day! Going for walks or doing other movement is great to increase blood flow to deliver nutrients to the body.

7. Eat and hydrate during warm or long runs! Fueling and hydrating DURING the run decreases the amount of stress on the body.

Things that might work: These are things to do if you think they help, but there is not much research to support their effectiveness with helping runners recover faster.

1. Foam rolling

2. Percussion/vibration guns

3. Calf/compression sleeves

4. Epson salt baths

Things that don't work: These things do not help your body recover faster and can actually INTERFERE with performance/recovery.

1. Icing or ice baths

2. Compression systems that claim to remove lactic acid

3. Static stretching

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