As a regular gym goer, I have my recovery tools nailed. The specific elongationsleeping, while eating and the de-stressing lifestyle habits are so ingrained in me that they are done without thinking, and I can go from one session to another without too much discomfort.
That was until I started adding some runs to my training routine. It was a gentle 5k so it was a shock when my usual recovery protocols didn’t stop my hips from hurting, my appetite and energy levels off the roller coaster and my performance in the sessions that followed to feel a little behind.
Aside from the fact that running is a new stress on the body that ultimately would require further adjustments, it made me wonder if I should implement different recovery strategies when running. running until after strength training.
There are basic recovery principles we need to implement in whatever exercise we do, says personal trainer Dottie Fildes. The most crucial? Sleep.
“The optimal sleep for everyone is seven to nine hours and that’s something we should be aiming for. But the added stress of training absolutely requires sleep for your muscles to repair, no matter what type of exercise you do,” she says.
“Unfortunately, sleep is always the first thing we give up when having a busy life, but it’s the most crucial.”
However, there are other parts of recovery that may need to be a bit more sport specific.
Nutrition for running and bodybuilding
Your post-workout nutrition is a good place to start. Both need enough calories, protein, and carbohydrates to rebuild muscle and replenish glycogen stores. But endurance work such as running and other forms of cardio may require a higher calorie intake right after the workout due to energy consumption, Fildes says.
“The immediate energy demand of running, especially endurance running, is something to keep in mind when fueling up,” she says. This is important to keep in mind because after running our appetite is often reduced – eating simple, easily digestible carbohydrates is the best solution.
Speaking of carbs, you may need to eat more after running than after strength training. “Any post-workout meal should involve protein and carbs, but runners probably need to be more mindful of restoring their glycogen levels,” Fildes says.
Running and weight training rely on glucose for muscle contractions, so it’s important to replenish used stores. But one 2015 article, published in the Nutrition and metabolism logreported that carbohydrate intake does not necessarily impact the overall aspect of muscle recovery from resistance training.
But, endurance running depletes your glycogen stores, so eating carbohydrates that are turned into glucose and stored in the body can help you better adapt to exercise demand and prepare stores for your next race.
The amount of protein and carbs you need is individual, but if you’re struggling to recover after the run, you can try adding a banana to your regular protein smoothie or an extra spoonful of pats to the post-run porridge. coaching.
Most important to Fildes is the hydration aspect of training. “If I don’t hydrate effectively post-race, I’ve noticed the biggest difference in DOMS or soreness, alongside fatigue. I think about hydration a lot more when it comes to recovery running than strength recovery,” she says.
If you sweat a lot during strength training, you definitely need to recover lost fluids. But most people notice that they sweat more when they maintain a higher heart rate during endurance training. A study 2021 found that just 30 minutes of low-to-moderate intensity endurance exercise had moderate to large turnover in electrolyte and body fluid levels.
Again, there are no solid guidelines on how much alcohol you should drink. This will depend on you, how much you sweat, how hot it gets and how far you go, but if you’re having trouble hydrating post-workout, an electrolyte drink can help.
How to stretch after running and weight training
We need our stretches to be sport specific. When it comes to strength training, focusing on releasing the individual muscles you used during your workout can help lengthen shortened muscles to reduce discomfort.
However, there is no evidence that it actually helps recovery. A die Latest Reviews on the subject concluded that recommendations for post-resistance stretching for recovery purposes should be avoided. But Fildes recommends spending some time stretching muscles after a gym session to de-stress the body and mind.
“We can also use it as a time to work on postural imbalances that might be influencing our daily life or our workouts. For example, if you did a chest workout that shortened the muscles in the front of the body, lengthening those muscles can help with overall alignment,” she says.
“After the run, we want our stretches to focus on repairing any damage you have caused during the run. overworked,” she said.
She recommends that post-run stretches be held for 60 seconds or more. “It’s more developmentally oriented, helping to release tightness, lactic acid buildup, and improving flexibility, rather than just maintaining current muscle lengths,” says Fildes.