True, Full Recovery

2 Minute Read

Training breaks us down, recovery builds us back.

We all know rest days are crucial. But how much thought actually goes into our recovery routine?

For most, recovery is synonymous with simply not running. But there are greater opportunities for deep, meaningful recovery.

Not Just Not Running

Taking a day off from running doesn’t always equate to recovery.

For example, have you ever used a day of travel as a recovery day? Perhaps a long drive in the car, navigating the airport & flights, figuring out how to unlock your airbnb, etc.? We have. And it does NOT leave us feeling rested & recovered the next day. We feel stiff, sluggish, and distinctly not well recovered.

Rest days can quickly grow ineffective with other mental stressors too, from things like work, study, etc. Literally anything that causes mental anxiety, even if not worth your mental attention, will reduce the effectiveness of recovery if they’re left totally unchecked.

True recovery comes when we’re both physically and mentally calm. And if our planned rest days are also accompanied by (even minor) stress or anxiety, our recovery will certainly not be as effective as it otherwise could have been. Physiological benefits of rest days are maximized when we’re in a relaxed state.

Some Science

Mental busyness and cognitive load can affect recovery just as much as physical stress. When you’re mentally occupied or stressed, your body can still produce stress hormones like cortisol, which can interfere with the physiological processes necessary for recovery. This means that even if you’re not feeling overly stressed, a busy or cluttered mind can prevent your body from fully benefiting from your rest day.

And so, to truly maximize recovery, it's important to address your mental state as well. Reducing cognitive load and creating a calm mental environment can help ensure that we recover as fully as possible between training sessions.

Turn “Not Running” into True Recovery

So we’re not going to eliminate things like work, study, travel, etc. from our schedule, but we can still be deliberate about our mindset.

1. Mindful Relaxation: Take a deep breath, seriously, and just remind yourself that today is a day to recover. That’s it. Super effective.
2. Gentle Activities: Go for a short walk! Just keeps things moving, both physically and mentally. Walking can clear lactate from the muscles, and clear b.s. from the brain.
3. Proper Nutrition: Fuel your recovery with nutrient-rich foods. Don’t think too hard about this. Your intuition is correct.
4. Quality Sleep: Create a relaxing bedtime routine, maintain a consistent sleep schedule, and ensure your sleep environment is conducive to rest.

Just like everything else in life, this takes practice. Everything is training, and on the other side of consistency is a huge reward.

Wrap It Up

Every element of our routines plays a role in how effectively we train and recover. So, make each rest day count by fully embracing the chance to unwind and recharge.

This approach will help us build a routine we love, and train consistently. Because with consistency, we’ll build passion.