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June 2024 FLX PT NEWSLETTER #2 Handle Hard, Run Strong: Lessons from Life and Running: RECOVERY “Any meaningful pursuit in life, if you want to be successful at it, it goes to the people who handle hard well.” -Kara Lawson Following last month's focus on handling hard (in life and running), this month we explore recovery, especially timely after the recent hot and humid Gorges Ithaca Half Marathon! While I didn't reach my time goal, I finished strong and surprisingly recovered well. This highlights the importance of recovery for continued training! What is recovery? Let’s start with the definition of recovery. I like google’s definition best: “a return to a normal state of health, mind, or strength”. In other words, a return to your homeostasis. Hopefully, that homeostasis is constantly changing and adapting, setting a new adapted, baseline. Meaning, as we push hard things on our body (ie. running, strength training) our body is forced to adapt to the stimulus and become better equipped to handle that hard task. Just like in life, we go through really difficult times and then when faced with a challenge that might normally be a big deal, it seems less significant. Without recovery we cannot keep pushing our body to the limits without risk of injury or burn out. You will not be able to handle the hard, well. When should recovery happen? Recovery happens outside of workouts, through either passive or active strategies (or as some say the other 22 hours of the day). Passive recovery can be rest, massage, compression, ice, etc. Active recovery involves light exercise such as swimming, biking, yoga, etc. Both methods of recovery can be beneficial to improve blood flow and aid in recovery. Every athlete’s body requires something different to achieve their homeostasis. Finding your balance of passive/active recovery takes time and practice. Key Recovery Components —SLEEP, NUTRITION, HYDRATION, TIMING, STRESS REDUCTION— Sleep: our body heals and repairs when we sleep. Both mentally and physically. Aim for at least 7 hours of quality sleep. This will vary depending on your current training intensity. The higher your training volume and intensity, the more sleep you will likely need. Tips for getting better quality sleep?
Consistent bedtime/walk time schedule Dark room at night, light in the morning Keeping screens out of the bed room (tv, phone) Cooler bedroom temperature Adding white noise to the background Timing your workouts so they do not interfere with sleep (ie. not too close to bed at night preventing you from sleeping).
2. Nutrition: Nutrition is absolutely key to fueling our body to meet our daily needs and reaching our performance goals. Nutrition for recovery aims at replenishing our body’s needs to promote muscle tissue repair and glycogen storage.¹ Each athlete’s diet should be completely personalized to their lifestyle and energy needs. However, there are some foundational components: Our diet should consistent of carbohydrates, lean proteins and fats This will change depending on intensity and duration of training/competition. Women tend to need a diet with higher levels of iron, calcium, and vitamin D.
I highly recommend the book Essential Sports Nutrition: A Guide to Optimal Performance for Every Active Person by Marni Sumbal, MS, RD, CSSD, LD/N. Marni gives an excellent explanation of how our bodies utilize energy and how to properly fuel your body for training and competition needs. Without proper refueling of your body, you increase your risk for Relative Energy Deficiency (REDS), and potential bone stress injuries. If you have any history of REDS or bone stress injuries, I strongly encourage you to consult with a Registered Sports Dietician for guidance. 3. Hydration: Hydration is vital for bodily functions, with individual needs based on factors like weather, sweat rate and urination. Just like fueling with food, hydration needs to be individualized to each person as well. For recovery specifically, our goal in hydration is to replenish fluid and electrolyte losses. The rule of thumb is to try and consume 24oz of fluids for every pound lost during your training/competition workout.¹ Or 91 fl oz of total water a day for women and 125 fl oz for men (from both fluids and food combined)¹ 4. Training schedule: The timing of your weekly training impacts your body's recovery. Without enough rest between workouts, you'll be starting from a deficit, which can lead to injury. Here are some general strategies: Allow 4-5 hours between workouts on the same day. For example, if you do a speed workout at 8am Tuesday, wait until at least 12pm for a strength workout or second run. Schedule at least 48 hours of rest after a long run before strength training. Vary each running workout to meet a different goal. Not every run should be a hard run. Create variety with speed workouts, tempo runs, and long slower runs.
5. Stress reduction: Exercise has long been used a a healthy way of managing life stressors. However, what happens when the physiological stress of workouts combined with daily work/life stressors becomes too great? It can negatively affect our cardiovascular system, nervous system and endocrine systems. In which, on days when we should be recovering are not truly recovery days. Findings ways to cope with these stressors is paramount. Here are some examples many cope with stress outside of exercise: In summary, recovery is essential for maintaining our individual balance and performing well. By prioritizing recovery, we become better equipped to handle the challenges of running and life. Run hard, recover well! Stay tuned for next month's focus on handling hard through strength training! Warm regards, Amanda Robertson PS. Please feel free to reply to this email with your thoughts and questions! Also connect with me: Instagram at @flx_physical_therapy Book a Physical Therapy Appointment here Website: www.flxphysicaltherapy.com
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