There comes a time in any sort of training where you’re dragging. Things start to hurt more. Soreness lingers longer than it should. And your energy levels aren’t there.
These are tell-tale signs that your recovery habits aren’t cutting it, and if you don’t do something fast your progress is going to grind to a halt. Even worse, you might get injured. And none of us have time for that.
With all the information I’ve given you in the previous four weeks, this might be the most important thing you’ll read to date. You must give yourself proper recovery. So, let’s look at the various ways you can do this.
You need proper sleep: Getting a good night’s rest is critical. I know this is a major issue for a lot of people, but it is something you must work on. The more you push yourself, the more time you need to snooze.
Sleep is when the body goes into overdrive to repair and strengthen your muscles. You can train hard and eat well, but it will all be hamstrung if you don’t sleep right. The winner of the 2018 Boston Marathon, Des Linden, said in one interview that she gets between 9-10 hours of sleep a day. Given the number of miles she runs and the intensity in which she trains, you can bet that she needs it. And in getting it, Linden continues to perform at an elite level. Same goes for any athlete. Try to get 8-9 hours a night.
You need proper nutrition: I’m not a nutritionist or a dietician, but what I can tell you is if you’re training hard, you need to give your body what it needs for recovery. Don’t short-change yourself on protein; try to eat about 0.7 grams of protein per pound of body weight daily. And what I like to tell people, “eat your colors.” If your diet is primarily shades of brown and white, you need to change that. Fruits, vegetables, beans, nuts and so forth all need to be in your diet. And don’t think you can eat junk if you’re popping multivitamin pills and drinking protein shakes. Get those 6-10 servings of fruits and veggies daily and lean toward healthy carbs like white rice. Good fuel equals good performance – and good recovery.
If you’re a runner and you’re training hard, you need a periodic “step-back” week: In any decent marathon or half-marathon training program, you’ll notice a couple of weeks on the schedule where your mileage goes down instead of up. That’s by design. Every month or so, dial back your miles by about 10 percent, and shorten your weekend long run. You’ll go into the next week fresher.
If you’re hitting the weights hard, you need a periodic deload week: This is a lot like the step-back week for running. Successful strength training includes progressive overload over time, but every so often you need to have a week where you dial back the reps, sets and weight. Yeah, go ahead and lift. But take the weight down in all your main lifts. Multiple hard weeks of training tend to tax your joints and fry your central nervous system (symptoms of this include low energy). How often you do a deload is somewhat subjective, but most people do it once every 6-8 weeks. I’m getting a little older, so I’ll train hard for four weeks, then do a deload on the fifth. Trust me, you’ll bounce back fresh and strong.
Take your rest day weekly: Once a week, take a day where you don’t train. At all. No weights, no running, no cross-training. Go for a mellow walk if you want. But don’t train. You need that day to recover. But what about all those 30-day challenges and run streaks, you say? Dump ‘em in the trash if you’re serious about your training. They’ll only get in your way.
Next week: Some people don’t have time to hit the weights six days a week. And some athletes, such as runners, can’t afford to lift that much and still get the miles they need. I’ve got a solution for that.