- Last Chance
Posted by Kerrie Allen [Guest Blog by Michael Early] on 3rd Jul 2015
One of the simplest and most important aspects of running and exercising, which is often overlooked by athletes, is that of rest and recovery. If you ignore advice and refuse to take a day off from your training routine, you are at your most vulnerable to injuries like shin splints, stress fractures and strains from overuse and training too much. Repair and rebuilding of damaged muscles can only occur during a recovery period. Therefore, your ambitions whatever they are can be seriously undermined.
The recovery process even starts when exercising as you need to include a warm up and also a warm down to prevent your legs from becoming stiff and sore, and therefore preventing injury and allowing you to train for your next session. Ideally this should be at least ten minutes for both. Nutrition is also vital, as you need to introduce food into your system, ideally within thirty minutes, as this is your first step to aid in the process of recovering faster, and should ideally be a mix of carbohydrates and protein. Your second nutrition intake should be within one to three hours (post exercise), comprising of a meal or snack that is high in protein and ideally includes a healthy fat and carbohydrate combination. This will help decrease muscle soreness and increase your ability to push harder and run faster during your next workout. To help complement this, sleep is also vital, as apparently incorporating adequate sleep and nutrition can account for about 90 – 95% of active recovery. This is particularly important, during taper weeks, as you should ideally aim for about eight hours sleep per night, so you are at your optimum performance, come race day.
I am also firm believer that wearing various compression shorts and tights has aided in the recovery process and limited my exposure to becoming injured. However, after a very tough run or session, where my legs are feeling stiff and sore, I'll wear my compression calve sleeves. These help muscles benefit from improved oxygenation, helping to reduce the possibility of cramps and injuries. Another minor aspect I have started to use more regularly is the use of a foam roller. After battling an ITBS injury back in late January, the roller helped fast track the recovery process. This can be particularly important if you have soreness from a hard workout, as it helps you push the metabolic waste, and promotes circulation.
he bottom line comes down to the fact that an athlete must give this process proper focus over the long haul, if they want to reap the benefits of active rest and recovery. Whatever process you use, it should ultimately be given the same dedication as your training schedule to make it worthwhile.
We get a lot of questions on sizing and fit, not just from new customers but all you loyal o2fit family members as well. And, well...Obviously every single body is unique and the way products fit will vary between us all - but we have gotten to know our products and customers pretty well over [...]
Luke Searle is a 28 year old long distance runner.Like many of us he balances his fitness, career and two kids - making time for as many events and fun runs as he can. We admired his determination and commitment to his fitness that we witnessed on social media and couldn't wait to learn more!He [...]
#TEAMO2FIT member Alex Sheehan shares his experience at the Mt Solitary Ultra Marathon on 19 April."I had always wanted to run an ultra marathon and after finding out there was one coming up in 3 weeks, which was only about an hour's drive away from where I live I thought why not give it a [...]
ere at o2fit headquarters we get some of the most amazing and inspiring athletes, fitness enthusiasts and most importantly GENUINE people contact us with their stories and achievements. It is so great to see our o2fit community growing and we want you to be part of it!Starting in April, we will be featuring our #teamo2fit [...]
GUEST BLOG BY ASHLEIGH FELTHAMPersonal Trainer, Group Fitness Instructor & #teamo2fit member With the 'New Year New You' resolutions about to fade away. I think it is important to remember HEALTH FOR LIFE is far more important than health for a season or a few days. Here are 4 key reminders to keep you on track.1. Lost Motivation?If you [...]