Four of the last five weekends, I've been away. And even this weekend I was busy- amazing experiences and spending time with great people, but after a while it starts to catch up with you! Trying to fit in training for an event around that can be tricky, and leave you a little exhausted.
Taking part in such an intense race as Spitfire Scrambleย as well, means recovery is even more important at the moment. This is especially vital if you're racing in the middle of your training cycle and want to continue running/cycling again soon after.
Here are some of my top tips!ย
1. Nutritional recovery
- Make sure to refuel after a workout, to replenish the energy used, and try and eat a well balanced diet with plenty of carbohydrates for energy and protein for muscle repair.
- I was recently sent some Battle Oats bars to try. These protein packed (22%) flapjacks taste great and are also made with real butter and coconut oil, natural healthy fats good for your (healthy) cholesterol levels.
The high oat content is great for replenishing depleted carbohydrate levels post workout too, and at just under 300kcals per 70g bar they're a substantial snack.
They come in two flavours, dark chocolate chip and blueberry/cranberry fusion- my favourite was actually the berry surprisingly!
2. Physical recovery
- Stretching will help reduce lactic acid and improve circulation. Yoga is a great way to incorporate this into your schedule, and also has mental benefits which can apply to your other training!
- Sports massages and foam rolling can also help to relieve tension in your muscles, flush toxins from your body and help you relax.
- Icing, or hot/cold therapy constricts and dilates blood vessels helping to rid your system of waste products and reduce inflammation.
- Compression clothing, such as socks or sleeves have also been proven to reduce muscle soreness after a hard workout by increasing blood flow.
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3. Mental recovery
- Make time to relax. Ensure you schedule rest days into your training program.
Myย Ilu bootcut leggings are great for lounging after an intense session. These super soft bottoms are made from a sweat wicking fabric and have a great wide flat waistband. I wore them in between my laps at Spitfire, they were so comfortable!
- And if you do feel particularly achey or tired, don't feel bad about taking a few days off! Appreciate what you have achieved so far and give yourself a mental pat-on-the-back! ๐
Sunshine and a pool helps with the relaxing of course...
Don't overlook the importance of recovery post workout, and taking time for yourself!ย
What are your tried-and-tested ways to recover after a race?
Beki x
NB: I was sent the ilu bootcut leggings and the Battle Oats to try, but all opinions and achey legs are my own!
![[GRUFFALO] Exploring the #Gruffalo Party Trail @forestryengland Salcey Forest, celebrating 25 years of the Gruffalo!
Arthur is Gruffalo OBSESSED at the moment, so this was the perfect trail for us to walk together as a family, stopping to complete the activities and enjoying the beautiful autumn colours ๐
We missed the Gruffalo sculpture halfway round - not sure if there was a signpost - and someone's legs were a bit too small to walk the whole 1-mile route, but we enjoyed the den building area and wooden enchanted houses en route. Good places to stop for a sit down and a snack! ๐
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#gruffalotrail #salceyforest #forestryengland #exploremore #explorelocal #bedfordmums #bedfordshiremums #outdooradventures #outdoorbloggers #outdoortoddler #outdoorfamily #lovetheoutdoors #autumnleaves #autumnadventures #mumstagram #motherhoodjourney #mumlife #toddlerlife](https://www.misswheezy.co.uk/wp-content/plugins/instagram-feed/img/placeholder.png)