than an hour, plain water is a good choice, but, if you have been running hard for longer than an hour, drinks containing sugar or maltodextrin (a slow-release carbohydrate) and sodium may speed your recovery. Researchers at Loughborough University
the importance of nutrition and hydration to get the most from your sessions, and most importantly, to aid recovery after sessions – you'll enjoy your running more and your times will come on leaps and bounds. You could even suggest a peer-review of food diaries
you kneadRegular massages are most valuable during your heaviest training months because they can hasten your recovery from training and help keep you injury-free. The best time for a massage is the day after your long run or after a speed session
schedule will increase flexibility, improve recovery time and help you to relax and get a better night's sleep - all of which will help you perform at your best come race day. "Doing something calming and relaxing can be as good as a complete rest," says
it was the start of a long downhill section; I just hung on. I made a slow recovery over the next 10 miles before, suddenly, my knee hurt. It was at that point I told myself that this was really about survival, nothing else. Finishing had always been my goal. I
the hardest. My nutrition was all wrong, but I still loved every minute of it."As the majority of the spectators began to thin out and head towards the run course, the Pirates' supporters faithfully remained on Heartbreak Hill and cheered on the final cyclists
-minutes to go, take an energy gel with some water. Base your race-day nutritional strategy on what you've done in training but bear in mind that your energy needs will be a little higher when racing as your effort level will be higher than during regular
a long run - try recovery drinks to give you the nutrition and fluid you need. Or eat chicken sandwiches, tuna wraps etc - it’s your call, as long as you stick roughly to that 4:1 ratio. fat buddha I love Sunday mornings before my long run - I sit
and ice up top - not fun if you are new to it. I would suggest you take full body covering and an emergency blanket - and let people know where you are going. Nick L Join the thread Recipe For Recovery What's your recovery secret after a long
to only hit on evenings I was trying to run. It was getting harder to keep to the schedule. But (give or take the odd missed recovery run) I stuck to it.With Mar 13 approaching, I decided to brave the most scary challenge so far in the training schedule
