Article updated January 2020.
It's perfectly normal to always want more.
It's natural.
Except that when it comes to recovery, there are limits to what we can do.
First, you have to ask yourself if you really need to recover faster. If you exercise regularly, but don't rack up fatigue, you don't have to worry about recovering faster.
How do you know if you are getting tired? From training to training you will feel heavier, more tense, you will feel that your legs are tired.
If these symptoms do not increase over time, you do not need tricks to recover faster.
Second, if you feel the need to recover faster, the best ways to do this are probably:
- Get enough sleep;
- Eat a balanced diet;
- Limit the alcohol consumption.
Once you have these three actions in place, you can then attempt to use more advanced strategies, such as:
- Recuperation drinks;
- Massage;
- Therapeutic bath;
- Foam massager roller;
- Ice bath.
In summary, for 99% of runners, it is not necessary to use these strategies to recover faster.
To perform, you have to train more. However, with age, the body needs more recovery. So, over the years, you have to find the right balance.
Recovery = prevention
Recovery plays a primary role in minimizing the occurrence of MSK injuries.
In 2018, I do my 5 weekly roller + stretching sessions and I do weeks of more than 100km of running without any problem.
During 6 weeks of vacation (I'm on vacation so I sleep more, I stress less) I neglect my recovery. Result? A knee pain that appears gradually and I go 2 fingers away from injuring my knee during a race at the end of these 6 weeks ...
So yes, recovery should be put forward and not the other way around!