-run days is an efficient way of burning fat and increasing blood flow to aid recovery. On cross-training days, walk for 30-60 minutes continuously or do five- to 10-minute segments throughout the day. Keep the pace quick, but not so demanding you’d struggle
.com).Active ingredients: The protein in chicken helps speed muscle recovery. Mozzarella adds calcium for bone health, and vitamin B6, which helps your body break down food and produce red blood cells. Plus the tomato sauce delivers a recovery-boosting, health
The winners of our Apres Recovery drinks competition were:Jennifer GuertinCelia PrzyrembelTracey BelcherLuke BowesDavid HughesCraig RenshawMichael LarkinMatthew TimmsJack HomanJacob ThorneEsyllt SearsThe winners of tickets to The London Bike Show
in the face of ‘failure’.How to adapt your workoutsLet’s say you have a workout of five one-mile reps at your 10K pace with a three-minute recovery jog after each. Let’s also say that you find you’re just ‘off’ that day or that the weather isn’t cooperating
of the hand, therefore recreating the effect of different types of massage to release tight and sore muscles based on their needs.Foam rolling is a great way to look after your muscles and aid recovery; this can be used for both pre – and post – workout
, or water along with food that contains sodium. After especially long or hard runs, you also need protein to help your muscles heal. That’s why recovery drinks are ideal – they provide protein and fluid to help you rehydrate. ‘Chocolate milk is a great
. Using low-fat stock and skinless chicken breast – and skipping the sour cream and cheese – keeps it light, though you can sling them in for extra protein if you like. Finally, avocado brings B vitamins and magnesium to the recovery party – both are key
stretch again. I feel this helps to prevent tightness and improves my recovery. I also go through my stretches before I go to bed to help reduce tightness for the next morning’s run.Focus on stretching the muscle groups that have a tendency to be tight
Use a foam roller for post-run recovery? That’s a smart move: this simple tool acts as a deep-tissue massager, working out kinks in overused muscles. But its benefits don’t end there – it can also build strength and stability. The roller has
