Recovery ? (Read 692 times)

Which is the best way to promote recovery the day after a hard run? A) A recovery run B) Rest C) A fist full of Advil

A or B depending upon your level of fitness. A fist full of Advil will actually set you back because you will be sabotaging your body's ability to repair itself through swelling, which means that it takes longer to recover. You are also at higher risk of ulcers. If you are in good shape (25-50 miles per week for example, depending upon your own experience/body type/training intensity levels) then a recovery run at a very easy pace can promote blood flow through your muscles, washing out waste products and toxins created during the previous workout. It'll also feel good to get a nice stretch in. Note that taking a walk can be just as effective as an easy run. If you aren't ready to be competitive, then you should probably take the rest day. Just make sure that you eat enough to provide your body with the building blocks it needs to repair your muscles, and be aware that you may need more than 1 day of rest.

Sorry. The Advil was a poor joke. I just finished the don't take Advil thread. I am ramping up for a 55mpw marathon training plan, and curious as to whether a complete rest day or a recovery run would be more beneficial when I start to get that beaten up, mid training plan feeling.

I'd vote for motion of some sort. Recovery run if that works for you, hike or bike - but keep the body moving. I tend to have a lot of hills in my long runs, so the day after may prefer something with less impact. Also, if I overdo something, sometimes a day of little activity can be really helpful for me. But if you're building toward 55 mpw, I'm guessing you should be able to handle a recovery run, esp. if you have a rest day in your schedule.

Yeah, if you're up to 55 mpw, I would think a recovery run would be in order, most of the time. FWIW, I've been doing my recovery runs on the dreadmill for two reasons; 1) I can control my pace (REALLY, REALLY slow) better on it, and B) I friggin' HATE running on it, so I don't usually end up running more than 3-5 miles on it. Q

Yeah, if you're up to 55 mpw, I would think a recovery run would be in order, most of the time. FWIW, I've been doing my recovery runs on the dreadmill for two reasons; 1) I can control my pace (REALLY, REALLY slow) better on it, and B) I friggin' HATE running on it, so I don't usually end up running more than 3-5 miles on it. Q

also if you have a quality dreadmill the impact on your joints should be a bit less than the roads.

I like biking or swimming for something post race when a run seems absolutely out of the question...usually only a marathon or a multi-leg relay causes that kind of soreness for me. Otherwise a light run. But sometimes I wake up and I just feel an all over deep down body fatigue...and then I take a rest day.