Recover
Optimise your Running Warm Up
For many of us, warming up before a run has long fallen by the wayside; most days find us racing out the door trying to fit a 40 minute run into a 30 minute lunch break. However, incorporating an effective warm up routine before you set off - including muscle activation for just 5-10 minutes - can help improve running economy and prevent injury.
Often, when people hear the words ‘warm up’ they picture a long session of stretching. However, research on the benefits of stretching have been inconclusive at best and studies have shown that for running in particular, static stretching before a run may not actually improve your running performance or decrease your risk of injury. Increased flexibility increases the need for muscle-stabilization activity, as well as decreased storage and return of elastic energy.
To put it simply, the more flexible you are, the more energy your body uses to stabilize that range of motion, rather than putting that energy into maintaining speed. All this being said, I’m not saying that you should never stretch again - on the contrary, stretching is fantastic as a cool down and recovery tool.
So, What Is the Right Way to Warm Up?
As is undoubtedly obvious, running uses a lot of muscles, especially in our lower body. However, with current work schedules resulting in people sitting down for large amounts of the day, the big muscles in the posterior chain that we need to engage for optimal performance and decreasing risk of injury are often lazy and forget how to wake up. When these muscles forget how to fire properly our quads and hip flexors have to work extra hard to pull up our legs - a job they shouldn’t be doing alone.
The Posterior Chain: As the name suggests, it is all the muscles that make up the back side of your body, running from your head, all the way down to your feet. Composed of some of the largest and strongest muscles in the body, the posterior chain includes our calves, hamstrings, glutes, and back muscles. It’s responsible for controlling our gait, acceleration and deceleration, and keeping us upright.
Doing 5 simple exercises that activate the posterior chain before you head out for your run can help improve your running economy, prevent injury and bring your heart rate up slowly so that you are ready to rumble at the start of your run.
Perform 1-3 rounds of 8-10 reps of each exercise (on each side if necessary):
- Lunges with Front Heel Raise: Starting with your feet shoulder distance apart, step forward into a lunge position, making sure that your front knee does not extend past your toes, or point inwards. At the bottom of your lunge, lift your front heel off the ground and slowly return it to the ground, with control. From there, push through your heel to return to the starting position. Repeat on the other side. This exercise activates your calves, glutes, hamstrings, and quads all in one go.
- Glute Bridge: Lie flat on your back with your knees bent and feet firmly planted on the floor. Pressing into your heels, lift your hips off the ground, making a straight line with your body from your shoulders to your knees. Squeeze your glutes at the top for a count of 3, before lowering your hips with control back to the ground. Once you get stronger, try adding resistance with a band or weights.
- Hip Hinge: Start with your feet shoulder width apart and a slight bend in your knees. Engaging your core muscles, shift the weight onto your heels and begin to hinge at the hips, pushing your hips and butt back. Make sure your spine remains in a straight line with a neutral gaze forward, and ensure you are hinging at your hips rather than your lower back. Keeping a slight bend in your knees, hinge until you feel a stretch in your hamstrings - this will be somewhere between vertical and parallel to the floor - before engaging your glutes and hamstrings to bring your torso back to the upright position. Ensuring that your core is engaged throughout the entire movement is essential.
- Lateral Lunge with Knee Drive: Starting with your feet shoulder width apart and toes pointing forward, step out to one side as far as you can. Shift your weight onto that heel, drop your hips and bend the knee, keeping your other leg straight and foot flat on the floor. Push into the heel of the bent knee and return to the starting position, bringing that same knee up to 90 degrees in front of you. This exercise should activate your inner and outer thigh muscles, core, glutes, and hamstrings.
- Single Leg Calf Raises: Standing on one leg with the other brought up to 90 degrees in front of you, push up quickly onto the ball of the standing foot, engaging your calf muscle. Hold at the top for a single count, before lowering your heel back onto the floor slowly for a count of 3, working on the eccentric strengthening of the muscle. Complete all the reps on one leg before switching to the other leg. If you find yourself losing your balance, you may need something to hold on to or a wall to support yourself.
These exercises are not prescriptive and are part of a large number of exercises that can activate your posterior chain so feel free to mix it up! This warm up only takes about 10 minutes, but the right routine will give your muscles a chance to prepare for the work ahead, making it easier to get into the rhythm you want to sustain during your run, and have you feeling good and ready to hit the road again.
Let's Do This, Together
5 cycling tips to maximise performance
Our expert advice, from nutrition to technique. Small changes will see big results, so you can maximise your race day performance.
On the face of it the equation for cycling performance can seem pretty straight forward, especially at the amateur gran fondo level when every man is out there for himself and there’s no team tactics or strategy to consider. It’s easy to fall into a trap of thinking it’s all just about power to weight and VO2 max.
Whilst these factors are very important, the reality is a bit more complex when you’re out on the road in the middle of a stressful peloton with changing weather conditions. An ability to draft is a prerequisite to a good hard day’s racing, but here are a few other hints and tips which could help you stay at the front of the pack:
1. Breathe right and relax
Perhaps with the exception of a sprint finish in the last 200m of a race, at no times should you be overbreathing or hyperventilating. Doing so will mean you are blowing out too much carbon dioxide, which the red blood cells need in order to release oxygen into the tissues, muscles and organs. During a descent or the middle miles when you’re ticking along in the group with moderate ease, you should try nasal breathing. This will not only help to optimise oxygen release through appropriate blood CO2 levels, it will also:
- Engage diaphragmatic breathing and associated states of calm and awareness which are important to help avoid crashing and unnecessary stress and fatigue on the nervous system.
- Produce nitric oxide which is a vasodilator (widens your blood vessels)
- Warm the air prior to it entering the lungs
When you are going for full gas on a climb, maintain deep, controlled diaphragmatic breathing but keep your mouth open with a relaxed jaw to maximise the volume of gas exchange with every breath.
2. Cornering and descending
Hold onto the drops to lower your centre of gravity (remembering to feather the brakes), straighten and push down on your outside leg, whilst bending your inside knee and pushing down on your inside hand. This will maximise the centrifugal force in the corner, helping you to stay upright whilst maximising speed.
3. Cadence
Learn to ride in a slightly lower gear than perhaps feels natural, which will require a faster cadence (rate of pedaling). Riding in an easier gear requires less power, so you burn through your glycogen stores slower and instead use more fat to fuel your ride. This will leave you with those glycogen stores for the times in the race when you really need them.
4. Power and pedal stroke
The number one rule is don’t overthink it. Just make sure your saddle height is right and focus on the factors above. In those critical moments of the race when you need a bit of extra power, focus on ‘larger’ pedal strokes whilst squeezing your glutes and using your core. When coming out of the saddle, make sure your leg is still pumping in a straight line down through the pedal like a piston.
5. Nutrition and hydration
Always take more than you think you need. And if you want that extra umph, down some concentrated beetroot juice. The nitrates in beet juice convert to nitric oxide, which promotes vasodilation - widening of your blood vessels - and lowered blood pressure. One landmark study found that cyclists drinking high doses of concentrated beetroot juice used about 3 percent less oxygen during exercise tests than those drinking a placebo drink. In other words, the riders used less energy to pedal the same pace.
Trail running FAQs answered by an expert
Simon James from Run the Wild answers all the main questions about trail running.
If you're new to trail running, but you're wanting some beginner training tips before giving it a try, we've got Simon James, the founder of Run the Wild, to answer all the key questions. Simon is an experienced trail runner, having completed some of the world's most prestigious multi-day ultra marathon events, including the Ultra Trail Mont Blanc and the Marathon des Sables. Beyond Run the Wild, he also organises charity projects in the UK and Tanzania.
Why do trail running?
Trail running is probably one of the most liberating sports out there. The total freedom of stepping off the pavement and onto countryside footpaths is an experience that everyone should try at least once. I grew up running trails as a child. Living in the remote areas of South Wales with no public transport or even street lights in our village, running on trails was part of my everyday life, just a quick way to catch up with my friends at the beach or getting home in time for dinner.
Roads and pavements in towns are getting busier as more people live and work in urban areas, particularly London. This, combined with the increased popularity of running and cycling to and from work as well as at lunch times, makes for busy pavements. If you are tired of running the same old route or losing your mojo to pound the streets, perhaps it’s time to have a look at trail running to escape the crowds and get back to the true freedom running provides.
Where to try trail running?
The route options are limitless and all within just a few hours from London; from the wild areas around London, like the Chilterns and South Downs to the Alps in France. The key thing is to have an adventure and really enjoy your running. Don’t forget that over 80% of the UK is considered to be ‘rural’, so you may be surprised at how near you are to finding some trails. Even if it requires some effort to get there, it is certainly worth your time.
Is trail running good for you?
There are many health benefits to trail running: improved plyometrics (speed-strength) and proprioception (sense of body position), stronger core, and less impact on joints. It’s also a very easy way of burning calories whilst having fun! But preparation for trail running is just as important as heading off on the roads or track. Building up core strength as well as overall strength conditioning is key to remaining injury free and getting the most out of your runs.
Getting into trail running is easier than you may think and a countryside path, or trail around a city park is a good place to start. These changeable surfaces can build up strength and refine your technique, avoiding the more repetitive actions of road running.
Trail running can also be a stimulating, 3-dimensional experience. Watching out for the different surfaces, steep ups and downs, the scenery, the peace and quiet, all add to an experience that is both mentally and physically challenging.
What are the challenges of trail running?
Within the world of trail running, it’s not always about speed or distance -sometimes the terrain itself or height gained is challenge enough. But it really does offer something for everyone, whether you’ve never even walked a footpath or you are aspiring to run a mountainous 100 miler.
Having been fortunate enough to race as well as take on some personal challenges in many of the mountainous areas of the globe, or indeed climbing I find that many of the highlights of my life have been found right there. There are many races, from club cross-country runs, fell runs, ultra runs and everything in between. Each of them provide their own challenges, but are equally rewarding in their own way.
Nutrition: What to eat on a trail run
Eating right is such a big focus in society whether you are involved in sport or not. Nutrition is a key element in remaining strong and focused for the trail ahead as well as helping your body recover post run. Hydration and salt replenishment is particularly key on longer runs.
If you want to get more out of your run then take some healthy snacks, such as flapjacks, nuts, and salty snacks such as crisps and salted peanuts for the route. These will help you keep focused as well as maximise the quality of your run.
Flapjacks and trail mix (a mix between sweet and savoury snacks) include complex and simple carbs, fats, and protein, which are great for providing and storing energy as well as repairing muscles. You can make these at home to suit your own needs, save money, and avoid using excessive packaging. If you can't make your own, then consider buying local and fresh where possible.
After your run, the current school of thought recommends refuelling within 20 minutes, which can often speed up recovery by a few days!
What extra kit is needed for trail running?
Key bits of kit for running trails in the UK are: trail shoes, waterproof jacket, lightweight running pack or vest (to pop in some food and water) and a head torch for dark evenings!
Some of the well-worn footpaths in the English countryside can be run simply with road trainers but as soon as the terrain becomes wet or rough, then trail shoes are definitely worth investing in, even arguably essential. There are many options, each with their own advantages.
Kit for trail running has become a very large market as endeavours become more challenging and those at the sharp end seek out more challenging environments. The wealth of experience at Run the Wild can help give you some guidance on what to buy from navigational tools to head torches.
How do you prepare for a trail run?
By stepping off the asphalt and onto the trails you will need to prepare a bit more for the run ahead. What’s the weather going to be like? When will it get dark? How technical is the route and how long will you be out for? Consequently, preparation is key.
You will need to learn new skills, like navigation, and also spend a little bit of time doing your homework on what the route ahead will entail. Then you'll need to decide the amount of food to pack and weather to bring a warm layer and head torch. But this is one of the many reasons which make trail running much more exciting than road running, as it’s by its very nature an adventure!
Trail running is running in its truest and most natural sense, the adventure and the outdoors bring together so many aspects that make this sport so rewarding and it’s much easier to get involved than you may have at first thought. So, take a step on the wild side, you might like it!
What is Run the Wild?
There are plenty of trail running events across the UK and indeed the world. But there is another option too, why not head to the trails without racing? Run the Wild is the UK and Europe’s premier running holiday company. Set apart from races, it’s purely about running adventures. It takes a less pressured approach, helping people to rediscover the spirit of adventure within in a team, running wild places and along the way learning about trail running techniques and the environment. (“Exploring places… not running races.”)
3 essential ways to boost your training
Apps, Equipment, and Nutrition: three pillars of your training enhanced with these three companies.
At Let’s Do This, we are always on the lookout for the best ways to boost our performance and maximise our potential. It’s not always a case of putting in more and more hours. Instead, there are more efficient ways of improving training habits, so you get the most out of every minute spent and calorie burnt.
We are always keen to highlight the great work that other companies in the sports community are doing. Here, we’ve teamed up with Fiit, Runderwear, and TwicetheHealth to cover three essential pillars for your exercise plans: training, equipment, and nutrition.
FIIT: #1 RATED WORKOUT APP
Normal training plans require a lot of self-discipline to push yourself individually, or wasted hours travelling to and from gym classes. Fiit is a great way of solving this problem: on-demand classes on your TV or phone means you can take part in a gut-busting training session from the comfort of your home. A wide variety of classes from world-class instructors is a great respite from endless laps around the local park, and not having to travel to the gym frees up valuable time so you aren’t having to get in the way of your work, family, or social life.
The revolutionary Fiit device is a heart rate tracker, which adds scientific data to your sessions. It monitors your heart rate, and lets you track number of reps completed or calories burnt. That way you can know what type of exercise is most effective for you, how much you’re improving, and what you need to do to achieve your goals. It also converts your effort levels into Fiit Points so you can climb the leaderboard in Fiit Club and stay competitive with your friends online for added motivation.
RUNDERWEAR: HOW TO STAY CHAFE-FREE AND COMFORTABLE OVER ANY RUNNING DISTANCE
Even if you’re committed to a new training plan, you need to make sure you’ve got the right running gear. Most people focus on a good pair of trainers and flash outerwear, but often don’t pay enough attention to a running essential: underwear. Any experienced runner will know what a nightmare chafing can be, and it can seriously disrupt your training and raceday performance if you’re uncomfortable or in pain.
Runderwear has addressed this issue, creating comfortable and stylish running underwear, including socks, briefs, and sports bras, so that you never need to worry about chafing in private areas! The clothing stays effective over all distances, and is worn by Parkrun regulars up to 100-mile ultramarathon enthusiasts. This means there’s one less thing to worry about during your training, so you can focus solely on improving speed and distance.
TWICE THE HEALTH: HAPPY AND HEALTHY NUTRITION PLANS TOWARDS YOUR NEXT EPIC EVENT
Twice the Health is run by best friends Emily and Hannah, combining a love of running with a love of food. They have come up with a whole range of recipes and nutrition tips, so you know exactly how to fuel your training regime without having to sacrifice delicious foods. Rather than starving yourself or eating the same thing every day, they make sure that your diet is healthy, balanced and has room for a few of the sweeter things in life. Eating properly during your training can have a massive impact on your performance, recovery, sleep, and general health.
TTH have also set up several runclubs across the UK, otherwise known as We are Runners. With over 2,500 members and an epic team of pacers on side, they are always on hand to encourage all involved with running to keep themselves healthy and happy. Be sure to keep up to date with their inspiration and advice on their Instagram, or tag them with #wearerunners
Now you’ve got the perfect tools for your next training plan, why not find and book your next epic event through Let’s Do This?
Natural fuel for your next event with TRIBE
If you’ve signed up for an event, you might be worried about how to fuel your training and race-day performance. You might also be wanting a natural nutrition option, without all the refined sugars and unhealthy ingredients in other products. In this case, Let’s Do This recommends you look no further than TRIBE.
All-Round Nutrition and Hydration
TRIBE offers a delicious range of 100% natural energy bars, protein bars, protein powders and hydration sachets. All designed for everyday performance; to keep your nutrition and hydration covered before, during, and after exercise. All products are 100% natural, vegan (apart from one protein bar that contains honey), and gluten free, using unrefined wholefoods that are free from chemicals, preservatives, and emulsifiers. We think that’s pretty awesome!
Subscription Plan
To make things easier, TRIBE provides a subscription service, delivering tailored packs of bars and drinks to your door. They're reasonably priced as well: a 6-pack will cost you £8.65 (£1.44/bar), and an 18-pack will cost £22 (£1.22/bar). You can arrange for packs to be delivered weekly, fortnightly, or monthly, and can pause, cancel, or update your subscription plan at any time. Easy! We've teamed up with TRIBE, to offer you the chance to try their products for just £2! Just use the code LETSDOTHIS at checkout for a 6-pack subscription box.
The Products
1. Infinity Energy
What: the Infinity Bar was developed with the assistance of ultra-runners, trans-continental cyclists, and polar explorers. The bars are made with teff flour, which Ethiopian runners swear by, and with 60% less sugar than competitor products.
3 x Flavours: Choc Salt Caramel; Apple + Cinnamon; Peanut Butter Crunch
Nutritional information: Protein, 6g; Carbohydrates, 24g; Fats, 13g; Calories, 236
2. Protein Shakes
What: This is a delicious protein shake, which is great for recovery. The combination of Pea Protein and Rice Protein provides a complete amino acid profile. Only 4 simple, natural ingredients are added to the shakes, targeting your recovery.
3 x Flavours: Cocoa + Sea Salt; Vanilla + Cinnamon; Raspberry + Goji
Nutritional information: Protein, 20g; Carbohydrates, 12g; Fats, 0.5g; Calories, 154
3. Protein Bars
What: these great-tasting recovery bars are formulated with 2:1 carb-protein ratio for optimal recovery. All the awesome benefits of these bars are from 100% natural wholefoods.
4 x Flavours: Bogoya Banana; Choc Brownie; Choc Peanut Butter; Coffee + Walnut
Nutritional information: Protein, 10g; Carbohydrates, 23g; Fats, 12g; Calories, 244
4. Hydrate Drinks
What: These drinks provide performance energy + hydration with a blend of fruit, botanicals, and natural electrolytes for . Using real fruits. The coconut water provides 300mg potassium, and sea salt contains 165mg of sodium.
3 x Flavours: Strawberry; Lemon + Matcha; Tropical Fruits
Nutritional Information: Protein, 0.1g; Carbohydrates, 6g; Fats, 0.0g; Calories, 25
5. Energy Bars
What: these fruit-based Blaze Trail Bars are perfect for quick-release energy. They are made from unrefined sources, which are then cold-pressed together to retain their natural goodness.
Flavours: Cacao + Almond; Sour Cherry; Cacao + Orange
Nutritional Information: Protein, 4g; Carbohydrates, 24g; Fats, 8g
(NB Top Tip: if you’re looking for a great dessert option, soften an energy bar in the microwave and then add to some natural/greek yoghurt!)
The Bigger Picture
TRIBE’s mission, beyond creating delicious and great-quality nutrition, is to fight human trafficking and modern-day slavery. This year, they are organising Run For Love 3, the third in the Run For Love trilogy. It is a 280km run over 6 days in the tropical islands of the Azores, and will be aiming to raise £250,000 for TRIBE Freedom Foundation. Epic. There is the option to sign up for the final stage: Half Marathon around a volcanic crater. It will be the adventure of a lifetime!
Why sleep is the most important part of my training schedule
The ultimate training conundrum: an extra 5 minutes in bed or an extra 5 minutes on the treadmill?
Hands up, who sacrifices hours of sleep for hours of training? I know the triathletes out there definitely do. Even though we are well aware that sleep is the most valuable part of our training schedule, we all seem to set our alarms for ridiculous o’clock in the morning to get those important minutes (or hours) of training in before work. This isn't exclusive to runners, triathletes or any discipline and I know for a fact that many cyclists out there get up at silly o’clock on a Saturday morning to make it to that club ride.
Without adequate rest, athletes just cannot perform at their best. Fact. Due to the demands that training places the body, more rest is not only recommended, but can contribute to stronger performances in training and on race day. Results showed that after four hours of sleep per night, athletes metabolised glucose less efficiently. In addition, levels of the stress hormone, cortisol, were also higher during periods of sleep deprivation. So, if you are cutting out the most valuable component of your training, you will not perform at your best. Simple.
Who struggles to go to bed early the night before a race?
Whether it's a 5k, marathon or Ironman, pre-race insomnia is a very common issue. Even the pros get nervous and have difficulty sleeping the night before a race. The added stress of traveling to a race or sleeping in a hotel can also rock your sleeping pattern.
However, I can assure you that one sleepless night before your marathon won't affect your performance, if you've been able to get good sleep the week leading up to the race. In fact, the pre-race adrenaline rush will help you feel alert and ready-to-go for your race. Many racers have set personal bests despite pre-race insomnia.
So, let’s try and sleep more and sleep better during periods of heavy training and before race day. Here is how:
Take out the stress factor
Lay everything you need out the night before the race. Remember the ‘nothing new on race day’ rule. Your race outfit and nutrition should all be items that you've tried out in training.
Fuel Up
Eat your dinner a few hours before you're ready to go to bed. That full feeling does not help when trying to fall asleep. Avoid caffeine & alcohol for at least six hours before bedtime.
Get ahead of the game
Have your pre-race breakfast and snacks prepped and ready to munch. Start winding down early. Have a hot bath, read a book or listen to some music or a podcast. Avoid looking at your phone.
Top Tip: If you have to be up for your race earlier than usual, try to gradually shift your sleep schedule in the days leading up to the race so that you're going to bed and waking up earlier. That way, it won't feel like a dramatic change when you try to hit the hay much earlier than usual on the night before your race.
So, the lesson here about sleep is MORE is MORE!
Race day preparation: carb loading, playlists and more
By Genny Owen
3 min 20 sec read
Tackling her first marathon this year, she's done all the legwork so you don't have to.
So it’s a week before your race (maybe even your first ever race) and the countdown has begun! I don’t know about you, but as race day draws closer, I find my mind and emotions flick all over the place… from excitement to nervousness, uncertainty to confidence and then back again. So I'm going to share with you a couple of last minute tips to hopefully keep you feeling fresh, both physically and mentally for your big day.
Rest up
The week before your race, make sure you don’t do anything crazy or over-do it training wise. I’d recommend doing a couple of shorter, easy runs and then have complete rest the day before, if not two. This should hopefully give your body time to recover from any little aches or pains and ensure you feel on top form on race day. Sleep is also key. There’s nothing worse than feeling lethargic or groggy, so aim for a solid 8 hours sleep the days leading up to your event.
Stick to your routine
This applies to a number of things, the first of which is food. Whilst it’s important to be sufficiently fuelled up for your race, just stick to what you’ve been eating whilst training. For example, if you’ve been eating salmon and rice the night before, then a bowl of porridge an hour before your run, don’t eat a massive bowl of pasta the night before and then porridge, plus peanut butter toast in the morning just because it’s race day. Not only are you likely to feel bloated and uncomfortable, your body may well react differently, leaving you regretting your decision! So just keep it simple and go with what you’ve tried and tested. The second point this relates to is gear. Whilst you might be tempted to splash out on a snazzy new pair of trainers for race day, it’s not a great idea the week before a race. You won’t have had sufficient time to wear them in and as a result, could end up with sore feet, blisters and frankly, not a very enjoyable race experience.
Get organised
I find it helps calm my nerves and stops me stressing if I sort out and plan ahead a few little things. For example, the night before the race, I lay out everything i’m going to wear and pack a small bag with anything i think i’ll need (layers of clothing pre/post race, water, snacks). I can then head to bed without my mind running through a checklist. It’s also wise to arrive at the event early, especially if it’s your first race. Get your bearings, your bib number etc. There’s no point arriving at a race flustered and stressed out, with minutes to spare and your heart rate already through the roof! So these few simple steps should help you avoid that.
Runday = funday
The most important point is to enjoy it! Done right, running and races are meant to be fun, leaving you wanting to sign up for more. It’s completely normal to feel a little nervous ahead of your race though. Try to soak up the atmosphere and use other runners or the crowd to cheer you on through if you’re struggling. Don’t sprint out of the start line either. Other runners may well wizz past you but that’s okay, everyone’s at different levels so don’t try to play catch up. Instead, pace yourself and run at a speed you feel is comfortable and consistent for you. Leave any sprinting for that final push when you see the finish line and then celebrate in style!
Get gear
Forgotten any last minute bits and bobs? No worries, head to Wiggle Run who have everything and anything you need so that you’re race ready!
Get inspired
If you’re a fan of running with music then we’ve got you covered. Head to the Let's Do This Spotify account for some big beats to get you pumped. Whether you’re feeling rap, rock, relaxing music or remixes, the LDT team has pulled together a selection of your dream playlists to suit your mood.
A simple guide to sports recovery
By Genny Owen
4 min 40 sec read
Tackling her first marathon this year, she's done all the legwork so you don't have to.
Chances are that all your hard work will have paid off and you’ll be reliving an epic race day experience! You’ve definitely earned a rest but rather than just stopping short in your tracks, it’s important that you put a bit of thought into your post race recovery.
Pre and race day plans to ensure you’re in tip-top shape are well documented. However post race recovery is often secondary and under-looked. As a beginner, if you’ve done your homework and put in a decent amount of training, your body should be well prepped for what’s in store on race day. As a result, hopefully you shouldn’t be too stiff or sore and your recovery time minimal. Longer, more intense runs warrant more recovery, but it’s still a vital part of anyone’s training cycle. The recovery process gives your body the time to rest, attend to any aches or pains and reboot so that you feel energised and hopefully little by little, stronger each time round. These few little tips and tricks that we’re going to share can have huge impacts on the speed of your recovery so it’s well worth taking a moment to implement them.
The recovery process….
Whilst you might cross the finish line and breath a huge sigh of relief that you’ve smashed your run, it’s important not to just stop suddenly. First things first, keep moving for a good 5-10 minutes post race to cool down and ease up. It might also be tempting to head straight to the pub for a celebratory drink (which is totally legit!), but remember it’ll dehydrate you even further so make sure you drink lots of water to stay hydrated and eat a small carb focused snack to replace all that you’ve used up whilst running. By all means, celebrate your epic achievement, but drink in moderation!
The day after your race, take a well-earned rest if you want it. Have a lie in or longer sleep than normal if you can, or head for a yummy brunch as a treat to refuel. Having said that, exercise encourages circulation, supplying fresh nutrients and oxygen to your muscles, thereby aiding their recovery. So, if you’re like me and not very good at ‘doing nothing’, you might find that some form of gentle exercise as active recovery like a light walk, yoga or pilates helps. If you have any aches or pains, ice may also help suppress inflammation.
All being well, a couple of days after your race you should be fine to ease yourself back into running. Do a little test run and see how you feel. If something still aches though, opt for a different type of exercise with lower impact on your body. A little cycle or swim are great examples, easing up the pressure on your joints, allowing them to recover, whilst also keeping your fitness levels ticking along. It’s also important to maintain a balanced diet and drink lots of water to ensure you’re doing everything you can to help your body get what it needs to recover quickly. As ever, listen to your body and it’s cues and don’t forget that thirst can often be mistaken for hunger.
After a week (or less) of rest and lower level exercise, your body should have had plenty of time to recover. Hopefully you should feel ready and raring to go and can return to training as normal. However, if you still don’t feel right, don’t push it or stubbornly ignore any signs of injury. If necessary, go seek expert help to nip it in the bud, as doing nothing may exacerbate the injury and leave you on the sidelines for longer.
Post race recovery is also a good time to think about your next challenge and goals. Perhaps you did a 5k and now want to aim for a 10k? Or maybe you want to shave a couple of minutes off your time? Whatever your next goal is, no matter how big or small, those few days rest are a great time to look back on your race, maybe think about what you can do to improve or what you want to aim for next and plan ahead. Either way, hopefully you’ll have caught the running bug and be excited to get back out running and find your next challenge!
Get gear
2XU Womens Recovery Tights and 2XU Men's Recovery Tights - They might be pricey but these leggings are worth every penny! Specially designed, they apply gentle pressure and boost circulation to support the recovery and repair of your muscles.
Natures Kiss Recovery - If you’re a fan of deep heat and it’s funny tingly sensation then this might be for you. A cream to gently massage into any aching muscles to assist their recovery. Super soothing and smells great too.
Trigger Point Grid Foam Roller
Say hello to the foam roller, your new best friend! These are great to release any tight muscles or knots. It’s essentially the most cost effective massage you’ll ever invest in!
Get inspired
Feeling a bit flat after your big race? Finding it hard to get motivated again? Well why not join a ParkRun. It’s a great way to meet new, like-minded people who can support and spur you on, helping you to find your next challenge. Parkrun organise free weekly 5km timed runs that are open to everyone. There are so many to choose from in parks across the UK.
The best running water bottles and hydration packs
Roughly 60% of the human body is made up of water. So, ensuring your hydrated while running is key. Here's our best running water bottles and hydration gear.
Proper hydration is crucial when you're out on a run of any length, particularly as the weather heats up. And, come race day, you're going to want to ensure that you've got the proper running gear to ensure you stay hydrated and avoid hitting the wall.
Why is hydration so important?
Roughly 60% of the human body is made up of water. It’s vital in many ways, from regulating our body temperature and supporting digestion, to cushioning and lubricating our joints, and protecting them from injury and inflammation.
The recommendation is to aim to drink 2 litres a day. This works out as 8 x 8-ounce glasses (or half your body weight in ounces/day). However, if you’re doing exercise you’ll need to drink much more than the daily average to make up for all that’s lost as you sweat. If not, you could be at risk of dehydration, seen in the form of headaches, light-headedness, cramps or fatigue. So it’s important that we replenish our body with adequate water.
Tips for staying hydrated while running
- Try to drink lots prior and post run but only ‘drink to thirst’ on your run to avoid feeling bloated. If you feel you really need to drink on your run though, don’t worry, that age old story of you getting a stitch from drinking whilst running isn’t necessarily true, often this actually arises from breathing difficulties!
- If you’re running less than 30-60 minutes, drinking on the run isn’t normally necessary. But if longer, you should be taking sips every 20 minutes or so.
- Try to avoid alcohol or caffeine pre and post running - both dehydrate you.
- If your urine is pale it’s normally a sign you’re hydrated, if it’s dark, you need to drink up!
- Cravings are often a sign of thirst, not hunger. So take a moment to think before you reach for that snack.
- If you’re struggling to drink enough water, try adding a couple of slices of fresh lemon, cucumber, lime or mint to give it a bit more taste, it’s also super refreshing!
Best running hydration gear
Adidas Terrex Trail Running Vest
With enough space for water, gels, food, and other essentials like your phone / keys, the Terrex vest is an ideal addition for runners looking to take on a big trail running challenge. It comes at a price though - at £130 this really is top of the range equipment.
Salomon Unisex Adv Skin 12 Set Rucksack
When it comes to running hydration vests, this is the number one choice amongst the Let's Do This team. Described as comfortable, surprisingly spacious, and exceptionally durable - this running hydration vest has enough space for plenty of water, running gels, and even a spare jacket if you're out on a long run or even taking on a multi-day running adventure.
HydraPak UltraFlask 500ml Running Bottles
If you do decide that a hydration vest is right for you, then you're going to want to invest in the right bottles. The HydraPak running bottles are highly recommended because of their wider tops - making them easier to fill up at aid stations during an event, and also to add energy tablets or powder to your water.
Flip Belt Running Bottle
This nifty little design which will sit snugly inside any belt or pocket, allowing you to run hands free. Starting at £8.95, this is a great buy for speeding around the city on your favourite running routes. The bottle comes in different sizes, from 175ml to 320ml.
Osprey Duro Handheld
This product is awesome, seriously. If you're a fan of handheld running water bottles then this is the one for you. Allowing for 250ml of water, this running water bottle also frees up your fingers so that you can easily check your phone if required. On top of that, it's got a small pocket that you can stash your keys or other small items into. At £26, it's not going to hurt your bank account too much either.
Camelbak Eddy Bottle
Camelback, the stalwart of endurance sports hydration. At 750ml, this isn't one for a short, sharp 5k attempt. However, if you enjoy an adventure and live an outdoor lifestyle, then this is a great water bottle for you.
Salomon Active Belt
Salomon really know their stuff, and they also offer a great running hydration vest as shown above. This running water bottle belt, is really a great addition to your gear that will keep you hydrated, without jumping around while you're out and about. For just £18, this belt comes with 600ml water lightweight water bottle and plenty of room for other sources of energy such as gels or snacks.
Hydration is just one crucial part of your running training. It's also essential that you eat well - check out our article on what's best to eat the night before a long run.
Editors Note: This article was first published on May 21 2019 and was updated on 14 April 2021 for comprehensiveness and accuracy.
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