As I have been kicking it into high gear the past few weeks in preparation for my spring triathlon races, I’ve noticed that I need to pay much more attention to my recovery and rest. Upping either the intensity or the duration of workouts can really take a toll on your body and recovery techniques become much more important to ward off injury. It is just as essential to recover after hard workouts as it is after a race. Today, I am sharing my tips on How To Recover After A Hard Workout.
How To Recover After A Hard Workout
Embrace the rest day
I am the first to admit that I have worked out on my “rest days” (oops). Now that I am in a more intense prep phase for my races, I am beginning to understand the importance of taking a rest day. Rest days don’t mean hot yoga or “easy” swims or runs. Rest days really mean rest days with maybe some very light stretching. Your body will thank you.
Truly recover after your workout
Also guilty of not really doing a true recovery. In the past, I’ve come home and jumped in the shower only to run off to the grocery store or to meet a friend at the mall or run off with the kids somewhere. Taking time stretch and properly refuel is part of your workout.
Stretch & Roll
Also guilty of putting off my stretch and foam roll session only to realize at bed time that I never did it. I am scheduling this time into my day now so that it is truly part of my workout.
Sleep
I’ve been so much more tired the past few weeks and have been trying to make getting 30 min more of sleep a priority. Getting the hubs on board with this plan is a little more challenging. I’ve never been a napper but 2 times last week I just had to crash on the couch for a quick 15 minutes. It did wonders!
Properly feed your body
I have always been pretty good with my food choices but I have realized lately that I need to pay more attention to post workout nutrition. I often don’t feel like eating immediately after a hard sweat session however, I know that a small snack of carbs and protein will help me recover faster. I am also making sure I am eating more anti inflammatory foods such as roasted beets, spinach, tomatoes and berries.
Turmeric
That bright yellow spice that flavors yummy curry dishes has recently become popular with foodies and athletes as an anti-inflammatory aid. Obviously, it’s not easy to add it straight into all of your foods. I was given a sample of Natrol® Extra Strength Turmeric capsules with CurcuWIN® to test out. While it’s still too soon for me to tell the full effects on my recovery, I like the idea of a natural way for my body to take advantage of the superfood benefits of Turmeric. The Natrol® Extra strength Turmeric capsules contain “CurcuWIN®” which allows your body to absorb the benefits of Turmeric much more effectively. I will be keeping these capsules in my recovery plan and hope that they will help me stay on top of my game. If you’d like to find out more info on how to add them into your recovery plan see here.
This post is sponsored by Natrol® however all opinions are my own.
Tell me, how do you recover after hard workouts? Any tips for me?
Linking up
These are great tips! I have added turmeric to smoothies and its hard to say if it helps or not, but it can’t hurt to give it a try! I haven’t been as good about foam rolling after my runs, I feel like the days are just so busy that I go right from running into the next thing!
I have a tendency to do that too and I know it’s just not good!
Nice tips 🙂
I was wandering, can I drink water after a hard workout?
Does water affect recovery?
Refueling, rest, and rolling–three rs that we all need!
Yep great trilogy!
Thank you for these reminders! I definitely need to work more on SLEEP and foam rolling…My sleep has been a little off and I need to get it back…Good luck with all your upcoming races…Can’t wait to follow along!
ah sleep I am feeling like I just can’t get enough lately.
I have not done a great job with foam rolling–I guess I figured yoga would take care of everything! Last weekend, I had bad DOMS from my workout with Becky and I hopped on the roller. It hurt, but I felt much better when I was done.
I’ve been doing smoothies every morning since my diagnosis and so I’m taking care of inflammation that way too.
I thought yoga was enough of a stretch too but it’s really not. I have to be better at fitting it in
Yesterday I thought I was feeling back to normal, but I’m dragging again today. Ugh!
I’m actually pretty good about recovery (except for pesky life getting in the way). I like my rest days.
I do usually bring a snack with me so that I can eat something immediately after a long/hard workout. I know there’s a lot of debate about the refueling window, but I think it’s important to do it sooner rather than later.
Hydration is really important, too, and I try to make sure I’m drinking a lot after a long/hard workout.
I agree it’s important to refuel right after a hard workout even if I don’t really want to
Such good tips! I’d say sleep and eating well are key for me.
Yes indeed! I need to work on the sleep a little more
What I don’t do enough of, whether it’s a hard or easy workout, is hydrate! Wearing compression socks after a long run for a few hours always helps me.
I am always drinking water so I think I am good there it’s the stretching where I lack
When I’m really in the thick of training, I’m not ashamed to say I hit up an afternoon nap if I can. It’s SO helpful. I’m guilty as charged for doing an “easy” swim on my rest day this week. :p
I may start to embrace the nap!
I’ve definitely got to get better at the recover part of the equation. I tried adding turmeric to things for a while (tea and stuff) but it did not taste good. The capsules seem like a good alternative.
I agree they are tasteless! I like turmeric but as you say, it does not go with everything
I definitely need more rest these days – like the idea of this turmeric supplement. It is so important to reduce inflammation.
Yes it’s a great option for sure
I really need to remember to foam roll and stretch. I’m so bad at that! I also like epsom salt baths after hard runs.
Epsom salt baths are my favorite!
Oh good ones! Obvious rest which I spaced in my list of “Turmeric, stretching, replacing fluids and make sure you are drinking enough water in general, fueling up after carbs and protein. ” More importantly sleep which I forgot and it hard for me to get enough of yet so important.
Lately I have been so much more tired!
great tips! thanks for sharing… i usually just stretch and sometimes roll… guess i should at least try doing more 🙂
You have to find what works for you at the time and what is going on with your training.
I need to be better about foam rolling, but my recovery necessity is to eat something with carbs and protein within half an hour of a tough workout. Just like you, a small snack will do (or a smoothie if I just ran all the miles). I also love turmeric but never thought to take it as a supplement.
Yes I find eating within that 30 min is key for me lately
I’m pretty good about rest days (though they seldom are COMPLETE rest days). My post-workout ritual needs work and discipline. I do a few quick stretches (which is better than nothing), but I know I really need more stretching and foam rolling immediately following the workout (not at bedtime, like you mentioned…I’m guilty, too).
It sure can be hard to fit it all in isn’t it?
I LOVE me a good rest day. I can’t wait for my next one. 🙂
And I love cooking with turmeric! I try not to overdo it, though. Makes the tongue tingle.
yes it can that’s why I was intrigued by the capsules.
These are great tips! I found a great tumeric tea from Republic of Tea last year anf I like to drink that to help aid in recovery as well.
I am a huge napper. I always feel so off when I do not take a nap and so much more tired….lol. But sometimes I will say it prevents me from getting to sleep as early as I’d like to. I am so bad a taking full recovery days. Couldn’t tell you the last time I did absolutely nothing at all.
Taking rest days is hard isn’t it?! I may need to get on the nap thing!
I agree with completely resting. I had a hard workout last night and planned to strength train/cycle today but it would have been a disaster as my body is yelling at me to rest today – so I am!
that’s great that you can listen to your body so well and head off injuries
I do try to take a few days off after a big race or event. And I make sure that I get some extra sleep. Other than that, I don’t know. It’s hard
It is hard! Extra sleep is my challenge right now
I’m guilty of not recovery well after a workout too. Often times I’m short on time and don’t stretch enough afterwards or eat anything. I should probably drink more water too. And it goes without saying that I don’t get enough sleep. 🙂
Well…sounds like you are not alone 🙂
I think I am a pro at rest days- LOL! but I need to work more on after stretching etc. I can’t eat right away either but 45 minutes later watch out! I have been seeing a lot about the Tumeric- great information!
Why is it so hard to find time to stretch when it feels so good?
I definitely need to do a better job recovering after my workouts. I’ve promised that I will foam roll after EVERY run as I’ve really been slacking. I still need to make sure I have the right nutrition post-workout as well.
Everyone’s been talking about turmeric but I still haven’t tried it yet!
Yes adding in time to stretch into your actual workout is key
I’ve been trying to be better about getting more sleep too. I’m trying to resist the temptation to fall asleep on the couch while watching TV and to instead just head to bed earlier.
That sounds like a great idea 🙂
Turmeric is indeed super helpful for recovery! Hydration is another key element for recovery. Without proper fluid intake after a hard workout/run it will be difficult for your body to recover!
Yes I agree completely
I take a epsom salt bath!
I do love an epsom salt bath as well
It is so hard to truly get the best recovery in and to optimize recovery time. Usually when I return from my long run my kids are eager to move on to the next fun thing so onward we go. I wish I had more time to get in proper recovery but its definitely not always a possibility.
I agree it can be super hard to fit it all in but I am always appreciative when I can.
I LOVE turmeric for recovery. I’ve never heard of Natrol – I will have to check it out!!
An easier way to add it into recovery
Hmm, I commented once and I think it got lost in cyberspace. What did I say? Great tips for recovery. It is so important! I try to foam roll regularly, not just after a workout. I also keep my compression socks on for about 24 hours (yes, I put on clean ones first!), and I think that really helps.
I used to wear compression socks a few years back not sure why I stopped. thanks for the reminder
I always forget about the foam roll, but that can really help after a hard workout 🙂
I am off to do mine right now!
It was such a great article and from my side, I often drink more water and take extra sleep after a hard workout day