Running Performance: The Importance of Recovery

Running Performance: The Importance of RecoveryRecovery from training is now viewed as being as important to running performance as training itself. Recovery is recognised as the time period between the end of one bout of training and the subsequent return to resting or recovered state...BUT....factors including: nutrition, hydration and sleep could determine how efficiently the body "resets" following exercise, therefore these factors would be implicated in how long the recovery period would need to be.So, in this episode we delve into WHY optimal recovery is important and outline some nutritional and lifestyle strategies to put in place that may help YOU achieve efficient recovery from training.  SHOW NOTES: (06:36)Defining RECOVERY from training as ……the time period between the end of a bout of exercise and the subsequent return to a resting or recovered state. (10:54)Outlining the reasons WHY adequate recovery from training is recommended including:Positive training adaptationsPrevention of non-functional overreaching and overtraining syndromePrevention of illness and injuryIncreased exercise performanceAlso: introducing the seven Rs to Recovery: Rest Regeneration Resynthesis, Reduction (of inflammation), Restoration, Refuelling and Rehydration. (14:48)Highlighting the TWO recognised approaches to recovery: Passive Recovery – complete restActive Recovery – LOW INTENSITY physical activity (17:55)FEMALE FACTORSWomen appear to experience slower recovery rates in the latter phase of their monthly cycle when compared with training recovery during the first half of their monthly cycle. A New Zealand study compared recovery from training in women experiencing a natural cycle with women taking the Oral Contraceptive Pill (OCP). They determined that women who took combination contraception experienced the most pronounced reduction in recovery from training load, followed by women taking progestin only medications. Women who had a natural cycle were shown to have the most efficient recovery from training. It has been found that women may recover from training faster than their male counterparts… and experience less fatigue(20:59)Delving into some nutritional strategies to support optimal recovery from training including:Carbohydrates: consuming 8-10g/Kg Body Weight per day AFTER exercise to support repletion of glycogen Hydration: Replacing fluids by 150%Protein: consuming 0.3g/Kg Body Weight every 3-5 hours AFTER exercise to support muscle protein synthesisProbiotic supplementation: DAILY to help reduce exercise-induced oxidative stress(36:12)Introducing some lifestyle strategies to support optimal recovery from training including: Adequate REST and SLEEPNon-strenuous exercise e.g. yoga, Pilates, swimmingMassage – relaxing and/or sports massageStretching and foam rolling(46:18)KEY TAKEAWAYS1) Recovery is: “….the time period between the end of a bout of exercise and the subsequent return to a resting or recovered state. The time it takes to recover will vary between individuals2) Positive training adaptations is one of the most important effects obtained through optimal recovery, ultimately leading to enhanced running performance3) Many symptoms experienced post-exercise (for example: DOMS and fatigue) are a natural part of the recovery process and are, as a result, important contributors to training adaptation, therefore sufficient recovery is required for these reactions to occur and then “reset”4) There are two recognised approaches...