29 Mar '13, 1am

As you progress toward your goal race, your recovery tactics should change. Here's how:

Training focus: Hardest workouts and longest runs This is the trickiest time to balance stress and recovery. Your hard days are hard, and your body may need extra help to bounce back, but don’t go overboard. Elite coach Steve Magness has his athletes take postworkout antioxidant supplements during times of extra stress—like the first week of an altitude training block—to help their bodies adapt to the thin air. But once the week is over, so is the pill-popping. Recovery plan: Take an ice bath after your hardest speed workout, and wear compression socks for the rest of the day after your long run. But avoid taking anti-inflammatories unless you feel an injury developing. As former marathon world champ Rob de Castella says: “A little pain never hurt anyone.”

Full article: http://www.runnersworld.com/running-tips/steps-reducing-p...

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