Top 5 Steps To Recover FASTER | Running Hacks

Want to improve your running form and fitness? It’s time to start thinking about the time off as well as the time on. That means getting your recovery dialled so that you’re even fitter and even stronger for the next time you pull those trainers on. And all you need to do is follow five simple steps…

↓↓ What recovery techniques do you swear by? ↓↓

What’s in this video?
00:00 Intro
00:31 Cooling down
01:05 Rehydrate
01:34 Refuel
02:44 Stretching
04:04 Sleep

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[Kenjamin]

Hi Running Channel. I recently had to DNF a marathon due to heat exhaustion. Could you maybe do a video on how to move forward after a DNF or bad race? Or also, a video on how to deal with heat while running?

[patrickb.]

Who else thinks about these things and kinda does them, but cuts them short anyway and just hopes its enough to prevent the bigger issues :(

[tushargupta]

I started running Mid January 2023. I encounted shin splits 3 weeks into running ( found out that they were because I was a heel striker and was prone to injury when running on hard surface). At that time I did not know I was running with a bad posture, but I switched completely to gravel running so I can have a soft surface underneath. Slowly increased my mileage but started to have very sore and fragile muscles after run when I was running about 20k a week. Early March, my uncle came who is deep into running, made me learn warm up cool down and importance of running slow. That was the time I saw Running Channel's video and got to know about my bad form. Early April, my dad also bought me a smartwatch to track my runs. I started to use heartrate to train from then. Now, about two months later I run 40k a week, fat adapted, haven't had much injury due to warmup and cooldown and because I shifted my stride to forefoot-middle types. Now my easy pace is faster than my previous hard, and determined to go forward.
For anyone wanting to know my routine,
Tuesday - Rest day
Wednesday - 8-10 km zone 1, 2, 3 running
Thursday - 4 km zone 2 running
Friday - 8 km Fartlek run (don't care about heartrate in this run)
Saturday - 4km zone 2 running
Sunday - 10-12 km run (I aim for zone 2 but shift to zone 3 in later part of the run)
Monday- 4km zone 2 running
Tuesday - Rest day

[AWMul]

Cheers for the well presented information !

[BGNewsReporter]

Sleep is where I really need to improve. I do all the other things but often don't have enough sleep. Need more time in the day!

[HeyMici]

I definitely recommend Scott Jurek's book "Eat and Run" he's not only completed some of the world's toughest ultramarathons but he won a lot of them too, all powered by plants 🌱💚

[Crondal]

Hi hi The Running Channel. 3 Weeks ago i started running, last week i ran my first 5k in 27m27m and on wednesday i ran a 27:21 after 20 minutes of high intensity power training. I am already hooked to running, the peace of thoughts it gives is just amazing. However, i noticed that i am missing a (sports/smart)watch to pace myself, i find it very difficult to go slower when needed because my brain tells me everything or nothing, and im no quiter so nothing is not an option. I own an iPhone but hear alot of different stories about the apple watch and the garming. Purely for sports, whats the best choice? The 1000 euro watches is not an option tho sadly.

[michael_runs_a_lot]

My preference would be active stretching. Static stretching has been shown in research to cause muscle strain and even hypertrophy with sustained time in position. Foam rollers, ice baths, and percussion guns are better pre-exercise than after intensive exercise. There is a window of four hours (more the better) where you should allow the body to naturally heal and avoid these tools. It is good to stay away from ibuprofen because that can hinder soft tissue repair. After intensive exercise, the inflammation will need time to settle. Using these tools straight after your sessions would just slow that process down.

[nathanling]

It's as if this video read my mind. Just finished a 10 mile training session as part of my half marathon training in 3 weeks. So the recovery would be very helpful for today.

[Kelly_Ben]

That's interesting about the height loss during a marathon! I need to focus more on sleep and hydration. It's funny how the "simple" things can be the hardest.

[peterbarlow]

Wow, so just tofu then as a plant based option? Lots of great protein products on the market that are cruelty free and plant based.

[nedludd]

Question: How often do you run? What's best? A sporty GP told me - one day on/one day off (running then maybe swimming or gym on rest days). A professional basketball player who played with Kobe claimed he never stopped training. What's best?

[Trailrunner]

Recovery

1. Days off.
2. Sleep.
3. Food.
4. Doing other things.
5. Being in nature (without running).
6. Do other sports.

[stewartbransom]

My bigest proble5is getting my pace right from the start

[timawn]

Crazy how shirts change size when you start rehydrating after a good cool down!

[danield.]

Thanks for the video. Are these effects of foamrolling evidence-based?

[barrylaird]

Hi running channel.

Did my 2nd marathon (Edinburgh) a few weeks past but around mile 8 I picked up a quad / it band injury at around mile 8. Still finished and had to adjust my running pace due to the strain which is still an accomplishment but had to give up beating my PB.

Back running small distances now (nothing more than a 5k) but completely off pace and wondered if I’m better persevering with small runs or stop running for a week or so it improve my recovery.

Not sure which is better to get me back on pace and any advice greatly appreciated.

[piano]

What do you do when you have only 40 mins to spend? I generally just use most of it on running with 1 min warmup and 0 cool down. If I do all the proper warm up and recovery, I would have less than 10 mins to run.

[santosvella]

Genuinely curious about your source/s for the Glycogen window of 30-60 mins. I knew this was a thing but I know from other recent studies that this may not be accurate.

[MrAaronChamb]

Hi Running channel, do you recommend any particular electrolyte tablet for rehydration after a hard run? I find a lot are swamped with sugar to disguise the minerals and salts or they don’t have enough of that in them to start with. I used to use pocari sweat but find that isn’t readily available in the uk.