Hybrid Training
Effective recovery is just as important as a proper training program that addresses progressive overload and manages training volume. When you think of recovery, you likely think about the physical tools or even services you can use or purchase to boost your recovery such as foam rollers, massage guns, lacrosse balls, sports massages, etc. While these tools can offer various benefits in your training program, it’s important to understand what each of these items is actually doing and how they can affect your recovery.
The following have been deemed as recovery tools, but is that actually what they are doing? Let’s break down what each modality is truly doing for you.
1. Foam Rollers
Foam rollers are helpful for increasing blood flow to muscles, improving short-term range of motion, and potentially aiding in muscle soreness. What a foam roller has not been shown to do is improve long-term flexibility or mobility. I enjoy and recommend using the foam roller as part of a warm up to increase blood flow, as well as use it intermittently for temporary relief from muscle soreness or DOMS (delayed onset muscle soreness). Self myofascial release or foam rolling can be used on bigger muscle groups such as your upper back, quads, glutes, hamstrings, and calves. Check out my how to videos on my YouTube channel to learn how to properly foam roll various muscle groups.
2. Lacrosse Balls
Similarly to foam rollers, lacrosse balls can help increase blood flow, improve short-term mobility or range of motion, and potentially provide relief from muscle soreness. It’s important to note that lacrosse balls have not been shown to improve long-term flexibility or mobility. I suggest using a lacrosse ball on smaller hard to get to muscles such as the trapezius and piriformis muscles. It can also feel relieving when rolled underneath the arch of your foot if you are working with a physical therapist who prescribes it for plantar fasciitis or similar.
3. Massage Guns
I will be the first to say that massage guns feel fantastic. I think I used mine nearly every day when I was training for the Grand Canyon Rim-to-Rim. Unfortunately, there hasn’t been much research that supports whether or not it is an effective recovery tool nor that it increases range of motion or performance. You have likely seen professional athletes use massage guns on the sidelines or while taking a break, but we still don’t know if it is actually helpful. What I do know is that it feels great and I’m a firm believer in taking the placebo effect and running with it (literally).
4. Sports Massages
Getting a sports massage post-workout has been shown to be one of the most effective recovery tools. Although this might be one of the least accessible options in terms of the recurring financial investment, it could be worth your time to book a regular sports massage appointment every 2-8 weeks if it’s within your means to do so. If you are in the Denver Metro Area, I suggest the following sports massage therapists: TouchPoint Bodywork and Denver Athletic Massage.
I personally use and recommend all four of these forms of recovery to my clients and to you. Again, I am a true believer in the placebo effect. If something feels good and has not been shown to be harmful, by all means let’s do it! One thing to keep in mind is that while these recovery tools can be helpful, it’s not going to get you quite as far as addressing and improving your sleep routine, day to day nutrition and intra-workout fueling, following a proper training program and incorporating active recovery, staying hydrated, and managing your stress. This leads up right into the ultimate post-workout recovery guide…
Ah, the moment you’ve been waiting for: what actually helps your recovery. Again, the tools listed above absolutely can have a place in your training program, but the things that are going to make the biggest difference in your recovery are more accessible than you would think.
Here are 5 tools to aid your workout recovery:
1. Sleep
Sleep is one of the most powerful tools in your toolbox when it comes to recovery. Adequate sleep, in both quality and quantity, can take you further than any foam roller, lacrosse ball, or massage gun ever could. Aim for 7-9 hours of sleep per night. If you struggle to fall asleep or stay asleep, consider taking a look at your nighttime routine. In my opinion, your nighttime routine is 10x more important and more effective than your morning routine. Your nighttime routine will have a large impact on how you show up the next day.
To improve your quality of sleep, you’ll want to keep these tips in mind:
- Keep your bedroom temperature lower at night than your daytime temp. You will sleep better with your thermostat set to 60-65 degrees overnight. Your internal body temperature decreases by up to 2 degrees during your sleep to follow your circadian rhythm. A decreased bedroom temperature will aid in keeping you asleep through the night.
- Dim the lights 1-2 hours before bed. Let your body know you are getting ready for sleep by turning the lights down low early. Swap your big overhead lights for lamps before heading to bed.
- Keep the room quiet and dark. Get black out shades and remove any sounds (tv, radio, etc.) to give yourself optimal sleeping conditions.
- Limit screen time before bed. I understand how doom scrolling could be a habit before bed, but consider swapping for a book and setting your phone or tablet in another room.
- Limit alcohol. Even one drink of alcohol per day can disrupt your sleep. Alcohol interferes with your REM cycle making it challenging to get good quality sleep. Learn about how else alcohol is affecting your fitness and performance by watching my YouTube video.
- Avoid caffeine after noon. Caffeine is a stimulant and can disrupt your sleep or your ability to fall asleep. If an afternoon coffee is a must, consider decaf to help improve your sleep.
- Participate in calming activities. Consider reading a book, meditating, or stretching lightly to decompress after a long day and calm your mind.
2. Nutrition
Nutrition has a large impact on how you recover. The amount of calories, types of nutrients, and quality of nutrients all play a part in your post-workout recovery. For strength and endurance athletes who want to improve their performance, you must consume enough calories day to day and well as during your workout (if it’s a long duration session). For most performance athletes, this will require more than 2,000 calories per day to support both your activities and your life in general.
The quality of food and types of nutrients consumed are also essential to ensure a healthful recovery. I generally recommend strength and endurance athletes consume 1.4-2.0g/kg of body weight of protein per day. For a 150 lb person, this is 95-136g of protein per day. Quality protein sources such as lean meat, poultry, fish/seafood, dairy products, soy products (tofu, tempeh), and some leafy greens should be the majority of your protein sources. Protein powders and protein bars can be a helpful substitute to get a little extra protein boost, but I do not recommend that the bulk of your protein come from powders and bars. Quality still matters when it comes to protein consumption.
Carbohydrates are your body’s preferred fuel source, so I generally recommend a higher carbohydrate focus than fats, especially for those who participate in hybrid training activities and/or take in fuel for 90+ minute endurance sessions. Quality carbohydrates include grains, fruits, vegetables, potatoes, etc. Carbohydrates are where you get fiber from, which is essential for gut health. Complex carbohydrates are great for quality, although simple carbohydrates such as candy, cookies, doughnuts, etc. can also have a place in your diet, especially to have ready to use energy available intra-workout. For example, eating Sour Patch Kids or Gushers during a long run can help you have quick, accessible, and digestible energy to use.
Fat consumption is essential to maintain hormonal balance and to absorb nutrients. Fat is found in many foods, both high quality and low quality foods. Aim to eat mostly highly quality or “healthy” fats that are found in olive oil, fatty fish, nuts and seeds, avocados, etc.
Overall, if you want to improve your exercise recovery, consider taking a look at the quantity and quality of the food you consume.
3. Movement
Initially, movement might seem counterintuitive. Why would movement be helpful for recovering from movement? I get it! But there are two pieces to the movement suggestion.
Number one, following a proper training program that meets you where you are at in your fitness, abides by progressive overload, and manages training volume (both strength training and cardiovascular training) will allow you to recover better in between sessions and get you the strength and endurance gains you seek. Following random workouts on Instagram or YouTube may give you some ideas for a training program, but it does not take you as a person into consideration or set you up for long term success. If you’re looking to take the guesswork out of your training program, learn more about our hybrid training programs.
Number two, movement in between your training sessions can help keep you mobile and avoid or mitigate getting stiff muscles. We call this active recovery. Active recovery could look like going for a light walk, gently stretching, or practicing yoga. Learn more about what active recovery may or may not look like by reading my blog, The Importance of Rest Days.
Overall, movement is your friend when it comes to more efficient recovery.
4. Hydration
Staying hydrated is not only helpful for general health, but also can impact your recovery. Dehydration can affect your performance in the gym and on the trail, therefore making it more challenging to recover from your activities. Drinking water and/or electrolytes helps maintain your bodily fluid balance, regulates body temperature, and lubricates joints. All things that affect your recovery.
5. Stress Management
Your stress levels and abilities to manage it will have an impact on both your performance, as well as your overall recovery. It’s important to understand that exercise is a stressor. Yes, a “healthy” stressor, but it is a stressor nonetheless. If the stress outside of your training, such as home life, career, social life, etc., is not well managed, it will be more challenging to put your best foot forward day in and day out.
Consider the following to manage your stress:
- Meditate, practice breathing exercises, or practice general mindfulness. This could be on your own or by following along with a video or app. Taking even 5-10 minutes per day for yourself can help ease the mind.
- Visit with a therapist or counselor. Having an outside source who prioritizes your mental health is a great way to work through your stress.
- Get outside. The outdoors is a powerful place. Getting outside in the sun, breathing fresh air, and touching grass can have a massive impact on your ability to manage stress.
- Participate in hobbies. This might seem silly, especially if exercise is one of your hobbies, but I encourage you to find hobbies outside of training, too. Reading, listening to music, doing art, doing puzzles, etc. can all be helpful in managing stress.
- Spend time with your loved ones. Connecting with your friends and family can be a healthy way to manage stress, get your mind off of your stressors or even work through them together.
With all of this said, quality and quantity of sleep, proper nutrition, managing training volume and following a progressive training program, staying hydrated, and managing stress is priority number one when it comes to recovery. Modalities such as foam rollers, lacrosse balls, massage guns, and sports massages are helpful when used as a supplement to your already dialed in wellness routine.
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