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If there’s one area that seems to be underestimated in the world of endurance sports, rest and recovery are near the top of the list. We live in a world where instant gratification is the norm. We don’t mind working hard but we better see the results in a hurry. Who has time for recovery anyway?
When my wife was a practicing Physical Therapist, she had a supervisor who was notorious for being constantly on the go with little down time. He was known to average less than 4 hours of sleep each night. When others would question the effectiveness of that practice, he would often say, “I’ll have plenty of time to sleep when I’m dead.”
Religions around the world have practiced the concept of Sabbath rest for thousands of years. Having a weekly rest from work is a healthy and rejuvenating practice in order to function at our very best.
Missing Puzzle Pieces
Athletes of all types and levels should also see rest and recovery as the final pieces to the training puzzle. For those who may have forgotten, we break our bodies down during our hard workouts and races.
It’s during the recovery period when all the magic happens. While we rest, our bodies properly adapt to the training stimulus in order to have the ability to go farther and faster in the next hard session.
Push too hard too soon without proper recovery and our bodies let us know loud and clear. Symptoms like fatigue, lingering soreness, lack of motivation, and even going backwards in our training are powerful reminders that rest and recovery are key ingredients in our training recipe.
Unfortunately, I’ve learned this lesson the hard way on more than one occasion. With spring and summer races being canceled or postponed, Strava has become my competitive outlet of choice.
For those unfamiliar with this app, not only can you record your various activities like running, biking, and swimming but you can also explore “segments” in the area where you live. Segments can be short or long distances and anyone can attempt the course record (CR). When you achieve the record, you’re rewarded with a crown as “king” or “queen” of that segment.
For those of us who are ultra-competitive, going after these segment crowns can be downright addictive. We reason, “It won’t do any harm to grab this short segment even though I went hard yesterday.” And so begins the quest to take more and more “real estate.” Like little Napoleons, we seek to extend our rule and reign in the Strava world.
But there’s always a price to pay for this quick turnaround where rest and recovery have been removed from the equation. At the very least, those of us who have played this game on a regular basis begin feeling worn down and broken. At the worst, we become injured and forced to rest whether we like it or not.
A Few Tips for Proper Rest and Recovery
Here are a few ways to maximize all of that hard earned training…
If we’ll see rest and recovery as a gift to our bodies rather than something to be dreaded, we’ll find ourselves full of energy and reaping the rewards that follow.
If there is anything society has come to realize over the last century, it is that women are just as powerful, smart, ambitious, and capable as men. And while society as a whole is still catching up as far as true equality, the facts are evident when you look at some of the most incredible and influential people today.
When it comes to fitness, however, men and women are not the same. The natural, physiological differences necessitate unique approaches to achieve optimal results. While the fundamental science behind attaining a shredded, lean physique is basically the same for both sexes, the exact steps and application require careful consideration.
One thing I've learned is that injuries can be great teachers. There are so many lessons to be learned from the injuries we experience. They force us to slow down and evaluate our bodies on a deeper level. Like many, I'm guilty of sometimes taking my healthy days for granted. When we pick up an injury, we're suddenly motivated to learn everything we can about that specific injury. We're also dedicated to the necessary rehab it will take to overcome the injury and strengthen our weak areas.
As with many injuries, I've learned there are no "quick fixes" for my stubborn Achilles. Over the years, I've also learned there are no "get fit quickly" schemes.