Consistency is Key!

While one single workout (however good or bad) doesn't make or break you, stringing together a series of good workouts in a training block leads to a big bump in fitness and often means you're ready for a great race. But sometimes just getting your body recovered from the last workout and ready to crush the next one can be a big challenge. The better you recover, the harder you can run your next workout, and the more you build fitness!

1. Active recovery

This one often gets overlooked, but sometimes the best remedy for stuff/tight/sore muscles is an easy jog or short cross training session to flush the legs. My favorite way to actively recover? Swimming, of course! Anyone who knows me knows I like to be a mermaid a few times a week for about 30 minutes in the afternoon to get some extra cardio in while flushing the legs from the morning run. There is something healing (for the body AND mind) about swimming. Give it a shot! Read about how I got started swimming here.

2. Massage

I have plenty of tools for self-massage, but sometimes what I really need is a really good massage therapist to really find those tight spots and then dig deep. I get massages 1-2 times per week for an hour each session with a deep tissue sports massage therapist. This is NOT a relaxing, fall asleep kind of massage though, so beware...

3. Cryotherapy

Whether it's full body cryotherapy in a tank (takes 2-5 min) or spot treatment on problem areas, cryotherapy has helped me recover after hard workouts. Some reported benefits include pain relief, reduced inflammation, and muscle recovery. The best part is that it doesn't leave you feeling cold to the bone for hours after like an ice bath. In fact, it is completely safe to cryo and then go for a run right after! Click here if you want to learn more.

4. Flotation Tank

A floatation tank is a rectangular (or sometimes round) tank with a foot or less of water that is nearly saturated with epsom salt. You typically float for 60-90 min with no sound and no light. The idea is that you deprive yourself of all of your senses and are completely supported by the water, allowing your entire body (including your brain) to fully relax. There are lots of mental and physical benefits to floating regularly. You can read more here.

6. Dry needling

Dry needling is like acupuncture, but a little more intense as the practitioner usually moves the needle around a bit once in a pressure point to help the tight muscle release. I have found dry needling VERY effective on the calves, especially when I have dealt with shin splints. If massage isn't enough for you, I'd recommend trying dry needling. If you don't like needles (I hate them), just close your eyes! It doesn't take long.🙈

8. rest

May seem like a no-brainer, but even I have to remind myself to take naps and get to bed early, especially on hard training days. Lately I've been using a sleep app called "Boost" and I've been really into looking at all the data about my sleep. Another thing I do is I have a practice of meditation with an app called "Headspace" that helps me calm and center myself before bed so that I sleep better. As a pro runner running 70-80 miles per week, I also take an hour nap once or twice a week after a workout or a long run.

10. RolLIng and self-massage

Rolling out and using a massage gun are both great everyday ways to keep up maintenance with your body. Hyperice is a partner of mine and some of my favorite products they make are the Hypervolt massage gun and the Vyper vibrating foam roller. The Hypervolt is great because it’s extremely portable and surprisingly quiet. It’s great for spots that I really need to release, like calves. Then the Vyper is great for spots I can’t reach, like my back and neck. Both go with me to practice!