Let’s talk recovery….

How many times have you gone for a run to then either plough straight into your day or collapse in a heap on the sofa with the most convenient beige food you can find?

 As runners most of us are guilty of neglecting or not prioritising recovery. Busy work/home life commitments or training schedules can mean proper recovery is often overlooked.  If this sounds familiar, then like many you are possibly compromising your running performance and increasing your risk of fatigue and injury. Don’t fear though - here at Bog Dog we have done the homework for you and compiled a complete recovery guide to keep you healthy, performing your best and most importantly enjoying those miles.

Sleep zzz

Sleep is the most important tool in your recovery arsenal. Indeed, it forms a strong foundation in our recovery pyramid. Try to aim for at least 8 hours of sleep a night as this allows tissue damaged by exercise to repair and growth hormones to be released. This is essential for cell production and regeneration. Lack of sleep can mean our immune system becomes compromised making us feel run down or poorly. Sleep becomes even more important in winter when our vitamin D levels are lower due to lack of sunlight making us feel more fatigued and there are generally more illnesses doing the rounds.

Sleep hygiene tips……

• Avoid caffeine and alcohol at least 6-8 hours before bedtime
• Avoid eating a large heavy meal before bed
• Turn off electronic devices half an hour before sleeping
• Gently unwind, relax, maybe read a book
• Go to bed at a similar time each night and keep your bedroom as dark as possible - consistency is key to establishing a good sleep pattern

Protein...

Next on the recovery pyramid is nutrition and one of the most important post run macros is protein. As I touched on above, running leads to microscopic damage to our muscles so protein is essential as it contains essential amino acids to repair and regenerate.

Consume 20-25g of protein within 35-40 minutes of finishing your run for maximum benefit. Include our best friend the carbohydrate in a ratio of 3 parts protein to 1 part carbohydrate to replenish glycogen stores too. Good post run snacks include protein shakes for ease, chocolate milk or you can get creative and make a Greek yogurt bowl with fruit, seeds, granola and honey. Post run meals should include a lean protein such as turkey, chicken, fish, eggs or tofu alongside a complex carb (wholegrains, sweet potatoes, legumes).

Collagen…

Collagen is the most abundant source of protein in your body so collagen supplements alongside a healthy diet can aid recovery. Collagen is a must for us runners as it improves the condition of cartilage which has a massive impact on joint health. Collagen supplements come in two forms: bovine and marine collagen. Bovine collagen has the edge when it comes to running performance as it has more muscle repairing type 2 collagen whereas marine collagen is particularly good for skin, nail and hair health.

Hydration and Electrolytes…

After running it is essential to replace lost fluids, this can be done within the next few hours. Keep an eye on the colour of your urine which should always be a light colour, if it is dark you are dehydreted.  If it is hot or you have sweated a lot during your run you will need to take electrolytes. These contain essential minerals such as sodium to keep your body hydrated and your muscles functioning correctly.

 

Magnesium…

Magnesium is vital for reducing muscle soreness and can enhance sleep quality. It also helps control blood glucose levels, muscle function and protein production- all very handy qualities for us runners. This versatile mineral is found in leafy vegetables/nuts and can be boosted with a supplement.

 

Stretching…

We all know we should do a post run stretch but very few of us ever make time for stretching and mobilty. Stretching aids recovery by reducing DOMs (delayed-onset muscle soreness ) cooling us down and increasing blood flow. Done regulary stretching will increase flexibility and mobility reducing the risk of injury. Stretching also improves performance making us faster as we are able to move more freely. After we have ran our muscles are nicely warmed up meaning we can often a achieve an increased range of motion so a gentle post run stretch can be very beneficial.

Compression…

Compression clothing supports recovery by increasing blood flow, this is achieved by snugly compressing and raising body temperature. This can be particularly helpful if you are prone to reoccurring aches or injury niggles in a certain area.

Have a look at some options here:

https://www.bog-dog.co.uk/collections/compression/Men’s

https://www.bog-dog.co.uk/collections/compression/Women’s

 

Foam rolling…

Foam rolling is a quick, simple and effective way to speed up recovery. It increases blood flow to muscles reducing inflammation and muscle soreness whilst increasing mobility. Spend 5-10 minutes rolling out muscles post run to reduce tightness and help prevent niggles.

Eat, sleep, run, repeat….

Incorporate all these recovery practices into your daily routine to stay strong, healthy and keep injury niggles a bay.  Keep enjoying those miles!