REST & RECOVER

Think you can only build endurance by bashing out endless miles? Not so, says coach Dermott Hayes

Understand your needs

Sadly rest and recovery can often be seen as ‘being lazy’. However, without structured periods of R&R your body will not be able to absorb the training. When we train, the body will break down its own muscular structure in order to create energy. The recovery process starts by resting and allowing your muscles to repair by laying down new fibres, which in the long term will mean stronger, more powerful muscles that can cope with more.

Catch some Zzzzzs

Sleep is the easiest and cheapest form of recovery, but many of us do not get enough. We all have slightly different sleep needs in order to recover optimally, but I would suggest that an athlete should be aiming for a minimum of 7hrs per night. Plus if possible, take a 30min power nap during the day!

Heed the warning signs

Looking out for key warning signs can help you be proactive with your approach. Examples include a drop in performance that is unexpected, a lack of appetite, susceptibility to infections and viruses that you struggle to overcome or a change in general mood and attitude. It’s always better to be cautious than to keep on pushing through.

Think beyond training

A well thought-out training plan should include daily processes that improve recovery. This may include the use of protein-based drinks or foods taken within 30mins of training, such as milk. Active stretching post training is a must and can be a huge factor in offsetting DOMS (delayed onset muscle soreness), plus I’m a believer in the use of compression wear, such as tights for recovery.