March 29, 2024

Running Recovery Essentials! Written by Kristie Cranford

This article is sponsored by RecoFit.
Want to perform better and recover faster? Get to know RecoFit Compression Gear! www.Recofit.co Their technical-fit and uniquely designed gear helps you get more oxygen to your muscles, reduce swelling and delay fatigue. RecoFit is the only compression gear that cuts their fabric in a cross-grain process; this means effective compression and no-slip positioning! Their breathable material disperses body heat and moisture, and has a negative ion charge to help oxygenate blood. As an American-made durable product, RecoFit’s specific manufacturing method allows users the exact amount of compression, exactly where they need it most. They offer 4 cost-effective products targeting legs, as well as arms. Founded by an athlete, tested on athletes, and made for everyone! Contact your compression experts directly at Recofit@gmail.com or via phone 303/415-0580. And be sure to join the RecoFit Facebook community at www.facebook.com/recofit and on twitter @recofit. Discover the RecoFit difference for yourself! Enter the word “health” when ordering and receive free shipping through April 30, 2013!

5 Tips to Running Recovery written by Kristie Cranford

Allowing your body adequate recovery and rest after a hard workout, race or during a training cycle is essential to long-term, sustainable, injury-free running. In fact, sufficient recovery is just as important as the training or building cycle of running.

 

Strength/Cross Train

All too often runners, just run. They neglect the rest of the body. The rest of the body holds everything up and together and kicks in when the legs get tired. Take scheduled days off from running and strength train the core, arms, back, etc. Yoga, swimming and cycling are excellent cross training activities that take the pounding off the legs and get the blood moving.

Eat Well/Hydrate

Often times there is a lot of focus on hydration and nutrition/fueling prior to and during running, not after. Be sure to hydrate and refuel after running to replenish your body and give it what it needs to rebuild and recover faster.

Recovery Week  

Build in a recovery week during a training cycle. Recovery weeks include less duration and fewer weight/strength workouts  for the legs. Allow the legs to absorb the exercises, rest to recover and therefore get stronger.

Rest

Not to be confused with “recovery.” Rest days are the hardest and most beneficial workout there is. The body rebuilds and gets stronger during rest. Without rest over-training will lead to burnout and injury. Sleep is also crucial to recovery; make sure you are getting adequate restful sleep.

Foam Roll

A foam roller is a runner’s best friend. Muscle fascia is connective tissue that provides an environment for the sliding and gliding of muscles. The fascia gets tight and muscles lose range of motion. Rolling aids the fascia from tightening and knotting up.

 

This article is written by Kristie Cranford, CPT. A wife, mother, multiple cancer survivor and competitive athlete, Kristie is an ACE Certified Personal Trainer as well as a Certified Running/Triathlon Coach for PRS FIT. Living in Las Vegas, she is 2012 Coolibar sponsored athlete, 2013 Training Peaks Ambassador and Raw Elements Sunscreen Ambassador.  Contact information:
Email: CoachKristieLV@yahoo.com, http://coachkristie.com, www.prsfit.com