[Updated] How I recover on the day of a hard workout [Follow-Along Week 11]

by marathonman

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I’m updating this post to include my regular use of the Recover App as one of the best ways to recover from a hard workout. I have found this app to be very helpful to ensure that I can train without injury.  Details are below.

In this post, I will share the details of my proven strategy of the best ways to recover from a hard workout or race. It’s essential that when you stress your body that you properly recover so you can ultimately optimize your performance for the next hard workout or race day.

Below I’ll layout the 8 things that I do immediately following and throughout the day of a hard workout.

1) Water/fluids – it’s absolutely critical to rehydrate. Even if follow your hydration plan during longer runs, after you finish any workout, it’s essential to drink plenty of water and also sports drinks after longer runs or hard workouts.

2) Nutrition – discussed in last week’s post. Within 30 minutes of completing your hard workout, it’s essential that you consume some healthy carbs & proteins. Eating a healthy recovery within a few hours of your workout will help you feel so much better.

I’m currently seeking 2 more runner’s to fill my team.  We have room, but we only work with a limited number of athletes at once so we can provide the best/most personalized coaching.  If you’re interested in joining me, I can put together either a custom training plan or I can personally coach you. Either program will be specific to your goals and athletic abilities. Just click on the links for details.

3) Bauerfiend compression socks & sleeves – especially after long runs & long tempos, I wear compression socks for 2-4 hours. Although there’s many brands of compression socks available, I find that the Bauerfiend brand is very durable (I’ve had mine for 2+ years), they are affordable and most important, they relieve any sore or stiffness in my legs. Bottomline, they work and I recommend them.

Sports Compression Socks Ball & Racket | Compression | Medical aids | Bauerfeind B2C US

4) Foam rolling – this one’s essential for middle age athletes. Check out my video with details on how to make foam rolling a part of your healthy routine. I like to foam roll at night following a hard workout. I also foam roll whenever I’m feeling stiffness in my legs.

5) Stretches – following are just a few of the stretches that I typically complete right after my run.
a) Active Isolated Stretching – with rope – complete daily or at least 5 times/week (click the link to see video)
b) Calf stretches (against a wall)
c) Standing quad stretch
d) Achilles stretch
e) Piriformus Stretch

6) Hot Tub – if you have access to a hot tub, use it the evening of your hard workout. Just 5 minutes helps aching muscles and also will help you sleep (the #1 best way to recover).

7) Sleep – during your training, it’s very important to maximize your sleep to optimize your recovery. This is not only true on hard days, but I find that I perform much better when I get plenty of sleep the night before a hard workout (seems obvious, but there’s many people who don’t try to maximize their sleep).

8) Recover App – I just started using this iOS app a few months ago and it’s made a big difference in how I feel (no more aches & pains).  The app is designed for runners and uses AI to develop recoveries or 6-8 activities that will address a specific or potential problem that the runner may face.  I had been suffering from Plantar Fasciitis for months.  Although I was almost fully recovered when I started using the app, the recovery exercises that it prescribed have prevented recurrence. You can check out my review of the Recover App or go directly to the Recover Athletics home page.

Follow the above strategy to recover from your hard workouts and I’m very confident that you’ll be able to really push and hit your paces during your hardest workouts.

Following are my workouts for the week of June 18th.

Here’s the link to my Strava Dashboard so you can see the details of each of the workouts that I completed this week & throughout my journey.

Monday June 18th – short run @ easy pace

The purpose of this run was to rest prior to the next day’s very demanding workout. At this late stage of my training, I have found that I get much more from my hard workouts by giving myself an extra day Tempos & Strength training runs.
This week I have 3 days of business travel as well, so I planned on Tuesday & Saturday hard runs.

Again, I can’t stress enough the importance of Easy on Easy Days & Hard on Hard Days so you can maximize the benefit of the stress.

Run Distance, Time & Average Pace: 6.1 miles, 48:33 minutes, ave pace 7:52

Tuesday June 19th – Strength run 4 x 1.5miles

This was my last strength/interval run. Unlike my previous repeat of 1.5miles, which was on a track, I ran this workout on flat crushed rock path. Conditions were optimal early in the morning. Initially, I was disappointed that my intervals weren’t as fast as before (all at 6:20/mile pace). However, I realized that the trail mileage markers were not completely accurate, so my 1.5 mile was actually closer to 1.55 miles which adds at least 20 seconds to my times. My times slowed slightly as I progressed.

Bottomline….bonus hard effort for additional 20+ seconds/interval :-). Results are below.

1 mile warm-up @ easy
Strides
4 x 1.5 miles @ 10km pace with 3-4 minutes rest (easy jog)
1 mile cool down at easy

Run Distance, Time & Average Pace: 9.7 miles, 1:16:43 minutes, ave pace 7:54