The Runner's Recovery Protocol

The Runner's Recovery Protocol

Designed by Ben Seymour, Athletic Recovery Specialist

Recovery is all about boosting blood flow to help your body get rid of waste products and speed up the healing process,, so you continue to build your foundations. There are many tools at your disposal, from free options like cold showers, swimming, or stretching to specialised protocols available at studios like Recovery Lab.

Explore how these methods can enhance your running performance.

Why Recovery is Crucial for Runners
Running, especially long-distance or high-intensity sprints, takes a significant toll on your muscles, joints, and overall energy levels. Without proper recovery, you risk injuries, fatigue, and lack of performance.

Step 1: Electrical Muscle Stimulation (EMS) with Compex
Start with a 30-minute session using the Compex device. This advanced EMS technology helps to:
Reduce muscle soreness: By stimulating blood flow and oxygen delivery, EMS helps to flush out toxins and lactic acid build-up.
Accelerate muscle repair: It mimics natural muscle contractions, promoting faster recovery and reduced muscle fatigue.

Step 2: Compression Therapy with Compression Boots
Next, indulge in a 30-minute session with compression boots, set at a comfortable intensity. This phase focuses on:
Enhanced circulation: Compression boots improve venous return and lymphatic drainage, reducing muscle soreness and fatigue.
Reduction of swelling: They help in decreasing inflammation and swelling post-run, allowing you to recover faster and get back to your training schedule.

The Perfect Blend of Active and Passive Recovery
This protocol combines active recovery (EMS) with passive recovery (compression boots), ensuring:
Optimal muscle recovery: Active recovery through EMS promotes muscle engagement, while passive recovery through compression boots provides relaxation and healing.
Injury prevention: This balanced approach ensures your muscles are adequately stretched, relaxed, and ready for the next run, reducing the risk of injuries.

Another one of my favourites:
Infrared Sauna for Deep Tissue Recovery
Using an infrared sauna post-run can be a game-changer:
Eases muscle soreness: Infrared heat penetrates deep into the muscles, easing soreness and promoting relaxation.
Detoxifies the body: It helps in flushing out toxins, improving overall recovery and wellness.

Tips for Runners
Listen to your body: If you're feeling overly fatigued or notice persistent pain, take a rest day or consult a professional.
Stay hydrated: Proper hydration aids in muscle recovery and prevents cramps.
Fuel up: Ensure you consume a balanced diet rich in protein, carbohydrates, and essential nutrients to support your recovery.

Final Thoughts
Remember, recovery isn’t just an afterthought; it’s an essential part of your training regimen. By following our Runner's Recovery Protocol, you’ll not only enhance your performance but also ensure a healthier, more sustainable running journey.

"Recovery isn't just the end of your run; it's the start of your next."