Recover Like a Pro (Or at least recover like Will)

One word: Ouch.

Holy calves, quads, and hamstrings. Everything is sore!! Even my butt! It’s crazy how even a small increase of 2 miles to my long run can cause so much pain.

Today is entirely dedicated to getting my muscles back to normal ASAP! We all know that recovery is an essential part of training. I mean, I talk about the importance of rest ย days every other post. That’s only a part of it though. There are so many things you can do to speed up recovery so you don’t have to crawl up the stairs for an entire week ๐Ÿ™‚

Eat for Recovery

It can be tempting to stuff your face with a dozen donuts after a hard workout. NO BUENO. After destroying your muscles with exercise, they have to rebuild themselves. Nourish them with nutritious food so they rebuild stronger and faster!

I filled up on protein and carbs last night. My mom makes some bomb balsamic chicken ๐Ÿ‘


Give yourself a massageย ย 

How in the heck do you give yourself a massage?! Just invest in a massage stick or foam roller! You still get the painful/relieving sensation that you would with a professional masseuse, but save hundreds of dollars. Massage sticks and foam rollers help to push out the lactic acid and tension caused by hard exercise. It hurts so bad but feels so good at the same time.


Ice Bath

Ice baths “suppress inflammation” and “flush harmful metabolic debris out of your muscles” (according to Runner’s World). In other words, they freaking suck but make your muscles not-sore ๐Ÿ™‚ I do admit that I feel much better after ice baths, even though they are the most miserable experiences of my life.

icebath
Throwback to cross country season. Icebaths were rough!!!

Compression

Compression clothes have been proven to helpย with soreness. Meb wears compression socks!

downloadActive Recovery

Help push that lactic acid out of your muscles and go for a walk! Believe it or not, doing some light activity will help offset soreness. I always enjoy walks around the state park.

Cool shadow pic from when I was walking today. The weirdest things amaze me.

Rest Up!

Lights out! I got a solid 9 hours of sleep last night. It was heavenly. Give your body the chance to rest and recover and get to bed at a decent hour!

Yes, I am aware that I go to bed at the same time as a 2 year old. No, I don’t have any shame in admitting it.

Those are my tips for a speedy recovery! Tomorrow will be an easy run to give my muscles an extra day to figure things out. I’m bracing myself for some extra pain tomorrow. You know what they say, the second day hurts the most!!

Speaking of tomorrow, I’m taking my ACTs!! (Panic panic panic) Everyone wish me luck, I’ll be sure to let you know how it goes.

Before I let you go, here are last week’s workouts! It was a pretty good week filled with activities. I got at least 15,000 steps every day and received my India badge!

  • Monday: Off (active recovery walk)
  • Tuesday: 5 mi run, BodyPump
  • Wednesday: 4 mi run, 30 min HIIT class, CxWorx
  • Thursday: 8 mi run, BodyPump
  • Friday: 5 mi run, BodyPump, CXWorx
  • Saturday: Hike
  • Sunday: 14 mi run, CxWorx

Total Mileage: 36 miles

How about you?

  • How do you deal with muscle soreness?
  • How much sleep do you usually get?
  • Ever taken the ACT? Any tips?
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4 thoughts on “Recover Like a Pro (Or at least recover like Will)

  1. oh please don’t say those words together.. ice baths. two words that should never be put together. haha I’m the biggest baby and can’t handle any coldness. but other than that, I agree with all of your recovery tips ๐Ÿ™‚
    I’m usually pretty good about sleep. except for the last couple days. I usually get like 6 hours of sleep.

    Liked by 1 person

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