- Plan your training so it changes gradually and incorporates recovery. For example include a recovery day after your longest run or speed sessions. Consider a recovery week every fourth week where you reduce your mileage.
- Sleep is key. Aim for 7 to 9 hours per night, more if increasing training or competition.
- Recover from emotional stress also. It can impact performance and increase injury risk. Find strategies to reduce stress and improve mental wellbeing such as meditation or mindfulness.
- Lack of recovery affects your health. Illness, coughs and cold are a common consequence of excess training without adequate recovery.
- Get a good support team around you. Plan downtime with family and friends. Don’t miss out on social life.
- Develop a consistent post exercise routine. Eat and drink post exercise, maybe some light stretching and a hot or cold bath. Whatever works for you.
- Eat well and regularly. Take on appropriate energy. Do not try to increase exercise and reduce calorie intake to lose weight when training for a big race.
- Ask for help. Whether it is one of our physiotherapists, personal trainer or nutritionist get advice or your fuelling.
Come in and see us and discuss your recovery strategies. Look for our section on sleep and specific nutrition for advice or come in and read our patient info booklets in reception.