28 Feb '15, 7am

Take these steps to reduce postrun recovery time:

You’ve pounded the protein shake, shivered in the ice bath,and mastered the art of self-massage. Because you should do everything you can to speed your recovery from today’s run, right? Maybe not. How much recovery work you do depends on how close race day is. When it comes to their postrun routine, some elite runners actually employ fewer recovery aids during specific periods in order to maximize their training gains. Here’s how this plays out during a 16-week marathon buildup. BASE PHASE (Weeks 1-6) Training focus: Building mileage We tend to regard the effects of training stress—swelling, soreness, depleted glycogen stores—as negatives, and try to eliminate them as quickly as possible. But they are also signals that tell your body to repair and rebuild. If you hit the ice tub and pop pills to stop swelling before it starts, your muscles may not get the message to grow s...

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

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Take these steps to reduce postrun recovery time:

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