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1210 Views 4 Replies Latest reply: Nov 27, 2009 1:07 PM by Marykb
DavidPat Rookie 4 posts since
Aug 31, 2009
Currently Being Moderated

Aug 31, 2009 11:12 AM

Recovery 101

 

Recovery 101

 

 

by David Pat

 

 

 

 

 

 

A lot of people teach you

how to work hard but few teach you how to recover from grueling

workouts. Don't worry that's why I'm here. There are a few simple

rules you need to know about recovery. Follow these rules and you can

spend more time working out and less time complaining about soreness.

 

 

 

 

 

 

Rule #1 Always stretch

 

 

 

 

 

 

How long do you spend

stretching before and after every workout? Do you really think that's

enough!? I always recommend people stretch 20 minutes before and 20

minutes after a workout. Not only will it help prevent injury but it

also improves performance, increases flexibility and relieves

stiffness in the muscles.

 

 

 

 

 

 

Rule #2 Take a Multi-Vitamin

 

 

 

 

 

 

It's hard to get all the

vitamins you need from just eating. Almost every high level athlete I

have ever talked to is taking a multi-vitamin. It doesn't matter if

you're a marathoner or a bodybuilder, you will probably benefit from

ensuring that you are getting your daily dose of vitamins and

minerals. Many people have injuries or conditions that stem from

inadequate nutrition and taking a multi-vitamin is the first step to

combating bad nutrition.

 

 

 

 

 

 

Rule #3 Ice!

 

 

 

 

 

 

You probably did this one

back in high school but haven't taken this seriously since then.

Icing helps relieve swelling and inflammation and greatly speeds your

recovery time when done right. Make sure that you aren't icing for

more than 30 minutes at a time and remember that frequency is more

important than duration. You don't have to strap an ice pack to your

leg to get maximum benefit, just make sure you are doing it often.

 

 

 

 

 

 

Rule #4 Glutamine and BCAAs!

 

 

 

 

 

 

Here's a tip that hardcore

bodybuilders know and everyone else wish they knew. High level

athletes need higher amounts of protein to fuel their body. Stand

alone amino acid products are a great way to keep your calories down

while still getting the benefit of extra aminos. The most important

ones for recovery are Glutamine (which aids in muscle recovery) and

BCAAs (which aid in muscle growth). You can get these in either

powder or pill form but be warned that many powder forms taste bad.

Make sure you can handle foul tasting drink mixes if you decide to go

with powder form.

 

 

 

 

 

 

 

 

 

 

Remember to be smart when

you train. Don't wait for injuries to happen before you start looking

into remedies and relief procedures. If you follow these simple rules

you can prevent a lot of serious injuries and put yourself on the

road to more productive workouts.

 

 

 

 

 

 

Most of the products that I

recommend in this article are available at your local health store. I

recommend the Max Muscle product line because it has the most

comprehensive selection and have knowledgeable staff to help you out

if you have questions.

 

 

 

 

 

 

 

 

 

 

  • GeraldNC Amateur 24 posts since
    Oct 2, 2008
    Currently Being Moderated
    1. Aug 31, 2009 11:28 AM (in response to DavidPat)
    Re: Recovery 101

    For your protein needs, along with the BCAA's and L-Glutamine, I suggest Walmart's Body Fortress brand Advanced Protein. I don't have mine in front of me, or else I'd tell ya exactly how much of each. One caveat; it also has Creatine Monohydrate as well just so you know...I don't know how runners feel about Creatine. I've tried a LOT of different protein powders out there and I really recommend this one to everyone. It has about the best taste you'll find imo. Price about $13 which you cannot beat anywhere. Other reviews say it is the exact blend as GNC's but I've never compared.

     

    If you don't drink milk, try soy milk with it. I prefer the soy for the added healthiness, and it doesn't foam up like milk will after being shaken. Walmart also has a nice $3 shaker cup that I LOVE due to its strainer.

     

    http://www.walmart.com/catalog/product.do?product_id=10322404





    1st 5k Oct. 18, 2008 Harvest Fest 5K - 30:47 Next 5k Sept. 12, 2009 Harvest Fest 5k - goal 26:00
  • Run Coach Robert Legend 782 posts since
    Jan 7, 2009
    Currently Being Moderated
    3. Nov 27, 2009 12:51 PM (in response to DavidPat)
    Re: Recovery 101

    DavidPat wrote:

     

     

    Recovery 101 by David Pat

     

     

    Rule #1 Always stretch

     

     

    How long do you spend

    stretching before and after every workout? Do you really think that's

    enough!? I always recommend people stretch 20 minutes before and 20

    minutes after a workout. Not only will it help prevent injury but it

    also improves performance, increases flexibility and relieves

    stiffness in the muscles.

    Actually, per-workout stretching can be detrimental to workout performance and subject one to greater risk of injury during intense workouts.

    http://www.boston.com/news/health/articles/2009/07/06/does_stretching_before_or_after_exercise_prevent_injuries_and_soreness/





    Robert Martin

    NFPT Certified Personal Trainer

    NFPT Endurance Specialist

    RRCA Running Coach

    SPINNING Instructor

    GRAVITY Personal Training Instructor

    GRAVITY Group Instructor

    Power Plate Level II Instructor

    2010 & 2011 Team Aquaphor Sponsored Athlete

    Gatorade G Series PRO Lead Ambassador, San Diego

    http://www.hardcoretrainingsystems.com

  • Marykb Legend 1,347 posts since
    Jan 16, 2008
    Currently Being Moderated
    4. Nov 27, 2009 1:07 PM (in response to Run Coach Robert)
    Re: Recovery 101

    HardCoreTrainer wrote:

     

    DavidPat wrote:

     

     

    Recovery 101 by David Pat

     

     

    Rule #1 Always stretch

     

     

    How long do you spend

    stretching before and after every workout? Do you really think that's

    enough!? I always recommend people stretch 20 minutes before and 20

    minutes after a workout. Not only will it help prevent injury but it

    also improves performance, increases flexibility and relieves

    stiffness in the muscles.

    Actually, per-workout stretching can be detrimental to workout performance and subject one to greater risk of injury during intense workouts.

    http://www.boston.com/news/health/articles/2009/07/06/does_stretching_before_or_after_exercise_prevent_injuries_and_soreness/

    Thanks, HardCore for pointing that out. I was thinking the same thing.  I never stretch before running and I've never had a serious running injury.  I'm not exactly a hard core runner, but still.....just saying...





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