4 Recovery Tactics To Prioritize Right Now
If you're not making time to take care for your body, then you may as well just sign up for the injured list.
As some of you may know from following me on Instagram or listening to the show, I’m in the thick of marathon training. The long weekend runs are starting to really add on (I’ve got 16 miles on deck tomorrow) and I’m having all sorts of thoughts, ranging from “this is going so well!” to “I don’t know if I can do this. I make a huge effort to be cognizant of my recovery practices year-round, but fall marathon training season is always the time when I do a gut check on how I’m really treating my body.
Of course, part of good recovery is actually giving your body time to chill. Taking rest days and partaking in active recovery — like walking, cycling, and yoga — is critical. But recovery can be enhanced through a slew of other things, from what you’re putting into your body to stretching and foam rolling and other at-home tools. Here’s a rundown of four different components to my current routine:
A focus on nutrition: I’m sure many of you can relate to this, it’s super easy to get caught up in the day once I’m in from my morning workout. Although I’ve made it a routine to shake up my Athletic Greens (p.s. you can get free stuff if you click that link!) before walking into my office, I’ve definitely made it to 11 a.m. in my day before I realize “hey, you haven’t eaten anything yet.”
During the post-workout period, we require protein and carbohydrates. Research suggests that while protein synthesis persists for at least 48 hours after exercise, it’s most important to get post-workout nutrition immediately, and within 2 hours afterwards. According to Precision Nutrition (I took their level one coaching certification earlier this year), you should aim to ingest 30 grams of carbohydrate and 15 grams of protein per hour of workout time. Some of my go-tos are Greek yogurt with berries, eggs with bacon and toast, or a Daily Harvest smoothie with a scoop of protein (I’m big into the Four Sigmatic unflavored, lately). Side note: You can get $20 off your first Daily Harvest box by using code “HURDLE20” at checkout.
Make sure to hydrate: Replacing fluid after a workout is just as important as getting in that essential nutrition. Water makes up 60 percent of your total body weight and performs tons of crucial functions, from carrying food throughout the body and eliminating waste to regulating body temperature and lubricating joints. Want to know exactly how much water you should drink post-workout? Here’s some helpful information from my alma mater.
On the regular, aim to drink about half of your bodyweight in ounces of water daily. If you’re nowhere near doing that right now, don’t freak out. Start by setting smaller, attainable goals that can help you get closer to where you want to be, like two bottles a day. (I’m talking for the person starting from zero.) I’ve seen some influencers use this cheeky, helpful bottle on their quest. To each their own!
Foam rolling: Foam rolling is great because you can snag some benefits similar to massage without having to shell out $100+ for an hour-long session.The catch? Obviously, you have to put in some work. Aside from helping with muscle recovery, foam rolling can also improve speed, power, strength and agility when used in conjunction with a dynamic (or fluid) warm-up. according to a study published in the Journal of Athletic Training.
I know the inevitable question: What about massage guns? Normatec boots? PowerDot? ALL THE THINGS! Listen, I have them all. I use them all pretty regularly.
Make time to stretch: Stretching before and after a run can make a major difference in how your muscles handle the effort. In the aftermath, researchers have found 6 to 10 minutes of active recovery stretching reveals consistent positive effects on performance.