HOW TO MAXIMIZE YOUR GAINS

Runners often invest countless hours planning their runs, but how much time is spent planning post-run recovery? Doug Adams, a renowned physical therapist and host of the RunDNA Podcast, dives deep into the often-overlooked aspect of running: recovery. Recovery after running is just as critical as the workout itself, especially if you’re looking to improve your performance, avoid injury, and optimize your overall running experience.

In this blog post, we’ll explore the key recovery strategies Doug recommends, based on his experience working with runners of all levels, from beginners to elite athletes.

The Missing Piece in Most Training Plans: Recovery

When designing a training plan, most runners focus on mileage, pace, and progression. But something crucial is often missing: how to recover from that hard work. Doug Adams points out that recovery should not be an afterthought, but rather an integral part of the training process. The concept of post-run recovery isn’t just about rest days—it’s about matching your recovery efforts to the intensity of your workouts.

Doug shares that he spends considerable time with his clients discussing every aspect of their training and health, particularly recovery. Interestingly, one of the biggest differences between recreational runners and professional runners is how seriously pros take their recovery.

Why Recovery Is So Important

To get the most out of your workouts, you need to give your body time to adapt and rebuild. Recovery isn’t just about taking a break; it’s about enabling your muscles to repair, replenishing energy stores, and preventing burnout. As Doug emphasizes, the better you recover, the better your performance in future workouts and races.

Key Elements of Post-Run Recovery

Sleep: The Ultimate Performance Enhancer

One of Doug’s strongest recommendations for runners is to prioritize sleep, especially after big training sessions. Sleep is when your body does the most repairing, and it’s crucial to muscle recovery and overall energy restoration.

In fact, Doug advises runners to aim for around nine and a half hours of sleep during peak training phases, especially after a tough workout or a long run. While this might sound unrealistic for many, even small improvements in sleep—like getting an extra 30 minutes on high-load days—can make a noticeable difference in performance.

• Pro Tip: Try to go to bed before 10 PM when possible, as aligning your sleep with your body’s natural circadian rhythm enhances recovery.

Hydration and Nutrition: Fueling Your Recovery

Another key aspect of post-run recovery that many runners overlook is hydration. After an intense run, your body not only needs water to rehydrate but also electrolytes to restore the balance lost through sweat.

Doug suggests incorporating electrolyte drinks into your post-run routine, particularly after longer or more intense workouts. Additionally, eating a balanced meal or snack within 30 minutes after any run over 40 minutes ensures that your body has the fuel it needs to start the repair process.

• Pro Tip: Consider compression sleeves or restorative exercises like legs up the wall to further aid recovery and reduce muscle soreness.

Matching Recovery to Training Intensity

One of Doug’s biggest pieces of advice is to match your recovery efforts to your workout intensity. If you’ve completed a high-mileage run, your post-run recovery should be equally intense. It’s tempting to indulge after a hard workout, but Doug reminds us that optimal recovery days are not the days to overindulge in cheat meals or alcohol.

Instead, focus on healthy eating and restorative activities that support muscle recovery, like stretching or low-intensity movement.

Common Recovery Mistakes Runners Make

Doug has observed that many runners sabotage their hard-earned progress by neglecting recovery. One of the most common mistakes? Poor post-run habits after high-intensity sessions.

• After a big long run, many runners allow themselves to eat whatever they want, stay up late, or consume alcohol, which can significantly impair recovery.
• While enjoying yourself occasionally is important for mental balance, doing this after your hardest training sessions can actually diminish the benefits of the workout. Instead, Doug suggests moving your cheat day to an easy run day.

By planning your post-run recovery and treating it with the same importance as your long runs, you can maximize the benefits of all your hard work.

Practical Tips to Boost Recovery After Key Workouts

Here are some practical, easy-to-implement recovery strategies recommended by Doug Adams:

• Stay Hydrated: Drink plenty of water before, during, and after your runs. Consider adding electrolytes, especially after intense or long runs.
• Eat Within 30 Minutes: Replenish energy stores with a balanced snack or meal within 30 minutes post-run.
• Use Compression Gear: Compression sleeves can help reduce muscle fatigue and soreness. Restorative exercises like “legs up the wall” can also aid in recovery.
• Consistency is Key: Be consistent with your meal timing and sleep patterns. Try to go to bed at the same time each night, ideally before 10 PM.
• Aim for More Sleep: While 9.5 hours might sound unattainable, even aiming for an extra 30 minutes on your hardest training days can make a significant impact on recovery.
• Listen to Your Body: Everyone’s recovery needs are different. Experiment with different strategies and monitor how your body responds to find the best recovery routine for you.

Recovery During Peak Training Phases

Whether you’re a recreational runner or training for a big event, post-run recovery becomes even more critical during peak phases of your training. This is when your mileage is at its highest, and fatigue starts to accumulate. Doug emphasizes that maximizing recovery during these weeks will not only help prevent injury but also ensure that you perform at your best during races.

For high school athletes or competitive runners, encouraging extra sleep, healthy eating, and even naps during peak competition periods can make a significant difference. These small adjustments in recovery habits can yield better results than adding more miles or harder workouts.

FAQs

How much sleep do I really need as a runner?
While Doug recommends 9.5 hours of sleep, even adding an extra 30 minutes after hard training sessions can help. Consistency in sleep routines is key.

What should I eat after a run?
It’s best to eat a balanced meal with carbs and protein within 30 minutes of completing a run, especially after long or intense sessions.

Is hydration really that important?
Yes! Hydration is crucial to post-run recovery. In addition to water, consider using electrolyte supplements to replenish what you lost through sweat.

Can I have a cheat day after a long run?
Doug suggests moving your cheat day to a less intense workout day. This helps ensure that you recover properly after a hard session, instead of impairing your recovery with poor food or sleep choices.

How can I tell if I’m not recovering well?
Signs of poor recovery include persistent fatigue, soreness that lasts longer than usual, and underperformance in training or races despite your efforts.

What’s the best way to speed up recovery?
Sleep is the most effective tool for enhancing recovery. Prioritize getting enough rest, stay hydrated, and eat well after hard workouts.

Prioritize post-run Recovery for Better Performance

At the end of the day, recovery is just as important as the training itself. Without proper recovery, your body won’t be able to adapt to the hard work you’re putting in, which can lead to injury and underperformance.

By following Doug’s expert advice—sleeping more, hydrating well, and timing your meals right—you can maximize the benefits of your training and perform better on race day. Remember, recovery is an ongoing process, and the better you get at it, the better your running results will be.

Ready to learn more? Check out the RunDNA Podcast on YouTube, Apple Podcasts, Spotify, or your favorite podcast platform.