Recovery

godtabh

Never really thought much about recovery after playing a match/going to the gym/going for a run until today.

Did a 10k run last night and was gona do another one this morning. I got 2.5 miles into it this morning and I just couldn’t go on and had to stop. I put this down to a soccer match I played on Sunday. Its been the first real physical match I’ve played in a long time and I think today it finally caught up with me.

What do people do after a good session to recover be it straight after or in general?

average_runner

Say your good 10k was 50 mins for example, well maybe go out the next day and do a light 5k run at 6 or 7 min pace, its just to loosen legs up and get rid of latic acid.

Also after a speed session a good warm down there and then or the next morning.

On tuesday i usually do 5x800 with 2 min breaks between them. Will do maybe 1k warm up or more, do the session and then maybe another 1k warm down and a good 20 min stretching

happy_73

After a long run (17+ miles) I'll usually run 5-7 miles on grass slow the next day.

S

godtabh

My normal training is as follows

Monday
Weights (AM)
10k run (PM)

Tuesday
10k run (AM)

Wednesday
Weights (AM)
Soccer Training (PM)

Thursday
10k Run (Either AM or PM)

Friday
Weights (AM)
Sometimes do a 10k run

Saturday
Social game of football

Sunday
League football

I'll be training for the adidas race series soon and I'll probably change the above but for the time being it seems to be working grand. Today was the fist time in 3 months that I wasnt able to complete my run. I usually do 10k in about 52mins

BTH

average_runner wrote: »

a good 20 min stretching

sorry to go off topic slightly here, but 20 min?? :eek: Is that a bit excessive or normal??

I generally do a couple of minutes stretches before I head out for a run/cycle, but I don't stretch when I get back. Should I be doing so, or does it make much difference? And for 20 mins? Do you just keep doing the same ones??

TFBubendorfer

BetterThanHoyte wrote: »

I generally do a couple of minutes stretches before I head out for a run/cycle, but I don't stretch when I get back. Should I be doing so, or does it make much difference? And for 20 mins? Do you just keep doing the same ones??

I don't stretch, but if you do then you should do it the other way round: don't stretch before exercise, and do it afterwards.

kingQuez

I've been lazy and not run much lately, but when I do get out for a longer run I usually find stretching after the run + a short cycle the next day sorts me out (say cycle to work that day instead of bus/luas). Also make sure you eat as soon as you've finished training (im no expert on it but random nutrition stuff ive read claims if you eat in first 30mins your body immediately goes into a shorter cycle recovery than leaving it longer, when it then kicks into a 3-day recovery cycle instead).

average_runner

Its a training session with the club, so they do 20 mins!

On my own i am very bad. Usually use the walk back to home as stretch, about 5 mins walk!