As a runner, I've learned that the easy part is the actual running; the hard part is the other 23 hours in the day. It's easy to make the mistake of sitting on the couch for an hour after a run, but this is not the best way to start the recovery process. I learned this the hard way when I got injured and had to take a break from running.
During my time off, I decided to go "full beast mode" on cross-training and doubled my training volume. I didn't just rest for two months; I used the time to learn how to recover even better. I found that elite endurance athletes are experts at recovery and often dedicate their entire lives to it.
In this article, I will take you through which recovery tools absolutely suck, which ones I found to be okay, and which ones are absolutely epic.
First, let's talk about stretching. I would rate it a 2.5 out of 10. I don't understand the hype around it because it actually slows down the recovery process. When you exercise, you cause an inflammatory process, and that inflammatory process is what causes you to recover and adapt to the training. If you completely blunt that inflammatory process by using an ice bath every day, what's the point of training? For ice baths, I give them a 2 out of 10.
Contrast therapy, on the other hand, is slightly better than just ice baths alone. The idea behind this is that you get vasoconstriction or constriction of the blood vessels in the ice bath and then you go into a hot shower or a hot bath and you get the dilation of the vessels. This creates a vascular pump where you're trying to pump out waste products. I give contrast therapy a 4 out of 10 for recovery and a 5 out of 10 if you use magnesium salts in the hot bath.
Now, let's talk about massage or massage products. I'm a fan of massage guns, which apply mechanical pressure to muscles and stimulate blood flow to the area. However, there are so many different options that it's hard to determine which one is the most cost-effective. I bought a massage gun for $50, and it works well. However, I still find myself going back to my old reliable product, the good old-fashioned rolling pin. It's cheap, effective, and has multitasking capabilities.
Massage pants, on the other hand, are an absolute joke. They're expensive, heavy, and you can't use them for baking. I wouldn't recommend them. I give massage a 7 out of 10, a 7.5 if you're using a rolling pin.
Everything that's left in this article is an 8 out of 10 or above. Recovery drinks are the best way to kickstart your recovery. I would rate them an 8.25 out of 10. Berro powder, which reduces recovery time and reduces leg soreness, is a great addition to your recovery shake. It's a nitrate booster, meaning that you could also have it before your workout as well as after.
Despite all of these tools, nothing beats sleep. It's free, and the more sleep you get, the better your recovery will be. I would rate sleep a 9.99 out of 10. To get even more out of your sleep, use an eye mask, get off the screens as early as possible, and avoid using devices before bed.
In conclusion, recovery is all about getting blood flow to the area and getting rid of waste products. Use these tools to improve your recovery and become an elite athlete.