1. Recovery & Rest Strategies
Developing an active recovery strategy to become a better runner
Presented by Stephen Jackson, Executive Director of Run2LIVE, Inc. Certified Running Coach and Nutritional Therapist

2. The Day After a Marathon

3. None of the Runners I coached walked like that the Next Day

4. What is Recovery to a Runner?
The simplest definition is the act or process of returning toward normal.

5. What is Recovery to a Runner?
Recovery comes down to repairing, resting and refueling
while still allowing your body to adapt to the training workload and reap fitness gains.

6. Why should You make Recovery a Priority
The ability to recover quickly and completely often makes the difference between peak performance and poor performance.

7. The Effects of Poor Recovery
Your body remains in a depleted state.
Tissue damage continues.
The immune system activity becomes suppressed.
The risk of injury becomes greater.
The soreness that a runner feels after a distance race is the result of muscle damage – a lot of muscle damage.

8. Benefits of Good Recovery
You push the red line further (from Tony’s presentation).
Faster & better tissue repair and rebuilding.
Train at a higher level without illness and injury.
Overall better performance.

9. What is Lactic Acid? Intense Exercise.
When you exercise, your body uses oxygen to break down glucose for energy.
During intense exercise, there may not be enough oxygen available to complete the process, so a substance called lactate is made.
Your body can convert this lactate to energy without using oxygen.
Lactate or lactic acid can build up in your bloodstream faster than you can burn it off.
The point when lactic acid starts to build up is called the "lactate threshold."

10. Lactic Acid & Recovery
The truth is that lactic acid levels return to normal within an hour after even the most brutal workouts.
Lactic acid does not cause muscle soreness in the days following intense exercise.

11. The Keys to Proper Recovery
Pre Long Run
Running Form
Nutrition
3 Dimensional Stretching
Rest
Post Long Run
Hydration
Glycogen Replacement
Post Workout Stimulation

12. Start Recovery with your Running Form

14. Nutrition
The tins contain Turmeric, cinnamon and ginger

15. 3 dimensional Stretching
Dynamic stretching in all three planes of motion
Provides an active and specific way to loosen up your body before a workout
Expedite recovery post-workout and improve flexibility and joint mobility.
More Information on
3 Dimensional Stretching can be found at

16. Rest

17. Really Get Some Rest

18. Post Long Run

19. Post Long Run

20. Hydration

21. Proteins & Muscle Repair

22. Replace Nutrients

23. Post Workout Stimulation

24. Post Workout Stimulation

25. Foam Rolling/The Stick

26. Foam Rolling/The Stick

27. Foam Rolling
Self-myofascial work with a foam roller can provide relief from muscle pain & soreness.
You can increases your flexibility & strength.
You also accelerate recovery by releasing knots, trigger points and adhesions that can result from long runs and training

28. Post Workout Stimulation
If you can, schedule a massage four days to a week after your marathon. This will help with any residual soreness or tightness and can address any specific problems areas.

29. Rest

30. Yes Get Some More Rest

31. The Importance of Rest & Sleep
Research suggests that there’s a link between how much people sleep and how much they weigh. In general, children and adults who get too little sleep tend to weigh more than those who get enough sleep.

33. Importance of Sleep
Sleep-deprived people may be too tired to exercise, decreasing the “calories burned” side of the weight-change equation.
People who don’t get enough sleep may take in more calories than those who do, simply because they are awake longer and have more opportunities to eat.
Lack of sleep also disrupts the balance of key hormones that control appetite, so sleep-deprived people may be hungrier than those who get enough rest each night.

35. Summation Plan your recovery before your major race. Log your results
Train hard.
Recover/Rest fully.
Repeat.

36. Thank You

37. Thank You Connect with Run2LIVE online @: http://runtwolive.org
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