Perhaps the most underrated component of a distance athlete’s regime is the recovery process. This entails so many different aspects which need to be addressed on a daily basis. Not only is it important to train hard to maximise potential and achieve your goals, but in order to do so, it’s essential to recover from the hard days with easy or easier days.
For Ken and I, the actual training aspect of the program involves approximately 3 hard days of running with the rest being moderate to easy days. I would call most of my 8km morning runs easy, as is Fridays 12km. So in order to get the best out of my body I opt to just run as I feel in between times. This way, the hard days become more beneficial as I am well rested. Recovery can mean a whole heap of things so it’s best I just list what I deem the most appropriate for me.
SLEEP
Obviously sleep is the key to the body functioning at its highest potential. I have been informed the most productive sleep occurs before midnight so the earlier you go to bed the better. That does not mean I am tucked away with my night light on at 7:30pm, it’s merely a guide to go by. I choose to hit the hay around 10 to 10:30pm and, luckily for me, I have the luxury of sleeping in. I do not have a fulltime job like most punching out 9 to 5, so this gives me the chance to sleep around 8 to 10 hours a night and, believe me, I milk it for every second.
MAINTENANCE
Another recovery tool which I make use of every week is osteopathy and massage treatment, with the odd trip to the physio. My body needs all the hands on work I can get, whether it be manipulating or ironing out those aches and pains. I crave these appointments every week as I come out of them feeling a million dollars. Most people only get treatment when they are sore or tight which is more often than not too late. Ignoring the body is a good way to end up with an injury.
STRETCHING
Stretching is probably the next best thing to a massage in my book. Rarely a day goes by when I don’t stretch, which is usually for about 30-45mins. In addition to that, I also get on my beloved calf board or wedge. My calf board is basically a block of wood angled at around 35 degrees and I stand on it daily for 8 mins. It’s not the reason I have big calves for those of you who know me well. My main reasons for stretching are to improve flexibility, avoid muscle tightness and keep peace of mind.
ICE BATH
The dreaded ice bath is without a doubt the best recovery process after a hard session on the track/trails. If I am unable to access the plunge pool/hot bath at NSWIS gym, then I usually opt for about 20kg of ice in cold water in the bath tub. Other options are Maroubra Beach, the pool at home during winter (in summer the water is too warm) or the Falls Creek aqueducts. Around 8 to 12 degrees is the optimum temperature. I often do about 10 mins followed by a hot shower, and then spend the next 2 hours trying to get my core temperature back up.
RECOVERY FUEL
The last component of recovery which is the best part is drink/food intake. Upon finishing my hard sessions, long run or a race there is a 30min time frame in which the body needs the right recovery fuel. I choose to drink 600mL of protein/carbohydrate mix (Endura Optimiser), a 600mL Powerade/Gatorade plus a banana or some lollies. My stomach often struggles to handle all this recovery fuel but I know it’s worth it in the end. Once I am completely recovered from the ill effects hard runs can have I indulge in breakfast, lunch or dinner whichever time of day it may be.
All of these recovery processes help me to keep grinding out the kilometres upon kilometres which make up my 140 to 150 km weeks. There are plenty more approaches one can take but while they say you can’t do everything, I sure do try.
