Introducing: Body Maintenance Days
Body maintenance days are recovery days taken to a whole new level. The majority of runners consider a recovery day as just another slower paced run or rarely a complete day off. But that's it—the actual "recovery" is in not exercising.
That works to a certain point. But let's take it a step further and consider holistic recovery, which can be dramatically more effective. Whether or not you go for a run on your own body maintenance day, you should set aside some time to pamper your body like you were at the spa to enhance the recovery process.
More: The Importance of Rest for Runners
So instead of a short run or taking the day off (but doing nothing restorative), try a body maintenance day that includes:
- A clean, healthy diet with no cheating on processed, sugary foods.
- An easy core or general strength workout, but nothing too taxing.
- 15 to 20 minutes using a foam roller on each leg, including the glutes, hips and lower back.
- An ice bath, submerging both legs.
- An additional hour of sleep or more.
- Extra credit: Take a 90-minute nap so you enter delta wave sleep (the most physically restorative sleep cycle).
- No other type of physically demanding work such as home maintenance or lawn care (is it really a recovery day if you built a deck?).
- Limit yourself to only 1 to 2 alcoholic drinks (or better yet, abstain completely).
- Wear compression socks throughout the day to promote additional healing through blood flow.
More: How Often Should Beginners Run?
Think outside the box of a traditional easy run as the only way to recover and you'll feel better for the more taxing days in your weekly schedule.
By taking a well-rounded approach to recovery and doing the "little things" that help prevent injuries, you'll be more consistent and ultimately run faster. Holistic recovery is very powerful—you'll never want to go back to "regular" recovery days again!
More: 7 Ways Runners Can Avoid Overtraining
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