Top 10 Things to Do During a Recovery Week

Thinking about New York City a lot these days! The route for the New York City Marathon take runners through all 5 boroughs and is a spectacular way to see this great city!

“It’s not the training you do that counts. It’s the training from which your body can recover. Many runners believe they get stronger during hard bouts of training. Not true. You get stronger while you’re recovering from training... But the demands of recovery require more than plopping your butt on the couch post-run. Recovery is a multi-layered approach combining both active and passive elements, that’s aimed at generating physical improvement while simultaneously leaving you psychologically fresh — the better to maintain your motivation to train again."
From Build Your Running Body by Pete Magill, Thomas Schwartz, and Melissa Breyer

Whether you’re using a marathon training plan designed to last a few months or maybe you want an easier week of training to get ready for an upcoming 10K race - a recovery week is an important part of any training program. This top 10 list will help you to focus on factors for better running and/or better running experience. I usually focus on two or three things to work on during a recovery week (trying to do more becomes unworkable, in my experience).

Experiment of One Coaching’s
Top 10 Things to do During a Recovery Week
10) Take stock of your running gear (How are your shoes and clothing holding out? Does anything need cleaning?)
9) Cultivate improved running habits (I recently worked on my run cadence and I’ll link to a good video on this topic HERE)
8) Prepare running snacks for fueling before, during, and after a run to keep up glycogen levels.
7) Prioritize hydration each day during the week
6) Tune up running playlist(s)
5) Track and make sense of your running progress (How is your running evolving?)
4) Watch track & field races and other running documentaries online (Pay particular attention to interviews with these athletes (or any Olympic athlete for that matter) to see mental training and sports psychology in action!)
3) Develop better athletic movements (I recently worked on a couple of movements: 1)balance and 2) explosiveness using plyometric movements.)
2) Prioritize getting extra sleep (Studies say that we need to be getting at least seven hours to fully benefit from our run training!)
1) Spend extra time FOAM ROLLING
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Thanks for reading!


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Experiment of One Coaching covers topics ranging from running, strength training, health & wellness, sports nutrition to travel. I usually post once or twice a month.