Recovery: It is a Must!!!

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Rest and recovery...these seem like easy things to do, right? Well when you are building up training and you are feeling good and strong, the hardest thing to do is rest and take it easy! And for training sake, let's not call these rest days (because that is Sunday for me where I don't do anything). Let's call these Light Training Days because we are still going to do a workout, at about 60% of what you would normally do a workout in.  

Why are these days important? How many should you have? Should you be recovering during the week?

As I have been doing my Ironman Training Certification, I have realized so much more of how important recovery really is. In fact, they say you want up to 50% of your weekly miles, time, etc. to be more in Recovery mode (Zone 1-2 of your heartrate). This can be recovery runs, recovery during interval runs, etc. This time allows your body and muscles to recover for the next vigorous workout. Recovery can be active and be sure you incorporate a Rest day where you just enjoy life and everything around you. This is so important for your brain & body! And the sanity of your family and loved ones...

So why else are these days so importatnt? Here are a few reasons:

1) Prevent Injury. Your body needs a day to repair itself from the pounding and miles that you put in during a week. These recovery days allow this to happen.

2) Make Hard Workouts Possible.  It is just that...lighter days make the heavy days possible. Your body will respond better to the vigorous tempo runs, longer runs, and other activities you need to do in your training if you will allow some recovery.

3) Prevents Burnout.  Your mind also needs a break. Always having to gear up for an intense workout is exhausting. We all know that half of the battle of running is mental. Recovery days allow us to SLOW down and just enjoy running...what we love to do. During the demands of training, sometimes I forget that I love doing what I am doing because it is so hard during the workout. But I know Friday will come sooner or later and I can just chill and run. No pace pressure, no mileage pressure...I just RUN!!!

Those are 3 of the major reasons. You can also look at the quick chart below that gives some additional reasons, such as replenish our fuel sources, etc. Just remember that the body is a complex machine. It doesn't have the ability to heal itself and become faster and stronger without the proper rest inbetween hard days.

What are some good ideas for a Recovery day?

A true recovery day, if you choose to run, should not be hard in the slightest. You should be training at a pace that you are barely breathing hard and can maintain a conversation. Despite how good you feel, DON'T care about pace on a recovery day. If you do, you are defeating the purpose of this workout. Don't be surprised either at how slow you have to go. For most people it is 1-2 minutes slower than their half marathon pace.

Other options for a recovery day would be biking, swimming, weight lifting, walking, hiking, etc.

In the end remember that the body gets stronger and faster by breaking down your muscle (this happens from hard training) and then allowing the body to build itself back up to stronger than it was before (this happens during recovery). And then you just repeat this process until you are race ready!!

Good luck and be smart with your training!!