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Posts Tagged ‘Compression for Recovery’

How To: Take a Rest Day

June 6th, 2013

The Rest Day Equation

Hill workout? Check. Negative splits? Check. Rest day? Uh…maybe tomorrow. Yeah, we thought so. Most dedicated runners excel when it comes to pushing through long runs or sweating out an intense sprint training session. But when it comes to resting, many of you are at a loss. We’re not going to tell you to trade in your trainers for a pair of bunny slippers, but skimping on rest isn’t doing you any favors. Here are a few tips to make the most of your rest day:

Rest After Max Effort

If you’re only going to rest one day each week, plan your rest day for the day following your hardest workout. Giving your body a little extra chance to recuperate from a strenuous training session will help you to maximize the benefits of your workout.

Sleep

If you can schedule your rest day on a day when you don’t have work, it will help you squeeze the most juice out of your day off. This is the perfect excuse to sleep in a little. Your body repairs itself most effectively when you’re catching some zzz’s, so stocking up on your day off can help enhance your performance on your next workout day.

Try Compression

Slip on a pair of compression socks, sleeves or tights to give your legs a little extra love on your day off. Graduated compression for recovery can reduce muscle soreness and decrease recovery time by encouraging increased blood flow. Blood carries away toxins in tired muscles, and oxygen-rich blood helps muscles recover.

Eat

Even though you’re taking a day off, don’t skip out on much-needed calories for the day. Your body needs plenty of fuel to recover from your week of training, and you won’t pack on pounds in one day without training. Focus on foods rich in protein to help repair muscle tissue, and carbohydrates to help replenish your depleted glycogen stores.

Laugh

Forgive the corniness, but taking a rest day isn’t just for your body, it’s for your mind also. Resting can help ward off the mental fatigue that often accompanies tough training. So give your mind a little vacay on your day off. Browse the comedies on Netflix or spend some time with good friends who always leave you in stitches. Laughing will lower your cortisol levels, give you a generally more positive outlook, and help you feel refreshed.

Run…Errands

We know: it’s not the most glamorous thing to do on your day off, but hear us out. If you take the time to crush your to-do list on your day off, it will free up your time during the rest of the week. If you don’t have to worry about running errands during the week, you’ll be able to focus on your training sessions more effectively. Get your errands out of the way early in the day so you can just kick back and enjoy the, uh, rest of it.

Alice Run Training , ,

3 Benefits of Compression for Recovery

June 22nd, 2012

Break out some compression apparel like these Vitalsox compression socks for a quicker recovery.

You train hard and demand a lot of your muscles. Are you taking care of them afterward? Using compression gear can help decrease recovery time so that you’re ready for your next workout sooner. Check out some of the benefits of compression below.

1. Increased Blood Flow

Compression apparel for recovery puts consistent pressure on the muscles, which allows the arterial walls to relax. When the arterial walls relax, the diameter of the arteries increases, and more oxygen-rich blood is able to flow to the muscles. This increased oxygen flow speeds recovery time to get you ready for your next training session sooner.

2. Vein Support

The veins use a system of one-way valves to carry blood back to the heart to be re-oxygenated. When a runner is stationary for long periods of time, blood can begin to pool in the feet and ankles. Graduated compression (which is most compressive at the extremities and gradually becomes less compressive as it gets closer to the heart) helps move this blood back to the heart to be re-oxygenated.

3. Muscle Support

When muscles are engaged in activity like running, they vibrate as they absorb impact. Minimizing these vibrations during recovery can help the muscles to recover more quickly. Compression gear like graduated compression socks can help to minimize muscle vibrations during recovery so you’re ready to get back on the roads or trails with less muscle soreness.

See the Compression Apparel for Women and Compression Apparel for Men we carry at Running Warehouse to find the right products to help you recover and stay fresh.

Alice Running Apparel, Running Sport , , ,