Do you struggle to take a rest from running? The latest recovery activities will help to recharge and rebuild your body
Expert rest-day tips to help you recover faster.
The key to running well may be to run consistently. But refusing to take time out for rest?
That’s a different story. The minutes, hours and days you spend away from running allow your body to recover. Rest enables your muscles and endocrine and immune systems to regenerate. It reduces fatigue, boosts your body’s adaptation to exercise and lowers the risk of injury. Still, it’s not unusual to finish a race (often a marathon) and feel so elated that you immediately start training for the next one. Stop right there. Rest days don’t have to be dull and sluggish. In fact, research in the Journal of Science and
Medicine in Sport suggests that active recovery (light, non-running exercise) is more effective than complete rest. Plus, a break from running will help to improve your long-term jogging fitness. Try these new-age hacks to help your body get over a tough run.
FACT: you don’t need to book in with a masseuse to get a sports massage. Power Plates – aka the vibrating platforms that sit in the corner of your gym – can be used to relieve muscle aches and pains after a tough run. While many fitbies will use the Power Plate as part of an exercise routine, you can use it to aid recovery. Here’s how it works: the vibrations boost nutrient and oxygen-rich blood to worked muscles, helping to flush out waste products.
Need proof? Researchers from the Loma Linda University in America found that exercisers who massaged tired arms on a Power Plate set to a high level recovered significantly better than those who didn’t massage or who used the plate on a low setting. Steve Powell, director of education at Performance Health Systems, recommends the following moves for runners.