leftgames.blogg.se - Active recovery day

#ACTIVE RECOVERY DAY HOW TO#
#ACTIVE RECOVERY DAY FULL#

More Evidence That Mindfulness Is Worth the Effortīut a smarter way to spend your rest day would involve being intentional about recovery work.

“If you have trouble switching out of a type A mindset, you can try taking up mindfulness or meditation practices to help you relax more quickly.” “Culturally, some of us have issues with doing nothing, but it is totally OK and healthy to do nothing on a rest day,” says Loncar. The whole point is to not physically tax your body, and if that’s what works best for you, by all means, become one with those cushions. The good news: A rest day can mean melting into your couch for 24 hours. But “if you experience any signs of overtraining, such as restlessness, poor sleep, fatigue, elevated heart rate, and poor recovery, you may want to up your amount of rest and cut back on training intensity or stress,” says Loncar.

If you feel great, you might need less recovery time. The more experienced you get, the more it becomes about listening to your body and figuring out what you need to maximize your performance.

#ACTIVE RECOVERY DAY FULL#

But “for a newer runner, it’s best to aim for one full rest day per week, while still incorporating one to two active recovery days as well,” says Sloan. “These lower-intensity activities are enough to warm the body, loosen it up, and shake it out, but don’t put large recovery demands on your system,” explains Loncar.īecause every runner is different, the amount of rest and active recovery days a runner needs will vary. The key with these active recovery workouts is to keep the intensity to 30 to 60 percent of your maximum heart rate, according to a 2019 review in the Journal of Strength and Conditioning Research. Adjustments You Can Make to Optimize Recovery.Think about walking compared to running: It’s a similar movement pattern, but you use your muscles differently, stress your ligaments and tendons in other ways, and expose your body to way less impact. “It includes lower-intensity activities to get the blood flowing to your muscles to help them recover.”Īctive recovery can include any kind of cross-training-like walking, hiking, cycling, swimming, and strength training-that lets your body move in a different way, which can benefit your running and help prevent injury without adding more strain to your muscles, adds Loncar. “Time away from our running shoes allows the muscles to repair themselves, giving us what we need in return: more miles on fresh legs.”Īn active recovery day, on the other hand, “is more like a short nap than a good night’s sleep,” says Montgomery. Why would this theory not apply to a runner and their run legs as well?” she says. “Your body requires a full night of sleep each night to function properly on a day-to-day basis. The point of that is to give your muscles a break on a molecular and cellular level, says Megan Sloan, an RRCA-certified run coach and physical therapist at Smith Physical Therapy and Running Academy in Crystal Lake, IL. “I tell my clients it's useful to think of these days like a good night’s sleep.” (Sleep, by the way, may actually be the single most important factor in exercise recovery, according to research from the International Journal of Sports Medicine.) Is a rest day different from an active recovery day?Ī rest day is one that “doesn’t involve exercise at all,” says Tim Montgomery, a coach and owner of NUMA Speed Elite in Gainesville, FL.

#ACTIVE RECOVERY DAY HOW TO#

How to Improve Your Running Recovery Plan.