Principle of Super Compensation

1. Principle of Super Compensation If recovery isn’t allowed to happen, then the adaptations don’t occur. You improve through compensation. Body adapts during recovery.

2. Principle of Super Compensation • Certain workouts take different periods of time to reach optimal super compensation. General Guidelines (different for each individual) for run recovery time.

5. Recovery steps immediately after your workout or long run Hydrating After a hard workout or a tough long run, you should begin by hydrating within the first 10-15 minutes after stopping. Even if the temperature was cool, or downright cold, you still sweat a significant amount and you need to replace the fluid loss. An electrolyte solution like Gatorade works best and you should aim for 16-20oz of fluid. When running in the summer, you can use a sweat loss calculator (http://runnersconnect.net/training/tools/sweat-loss-calculator/)to determine the exact amount of fluid you need to replace. Replenishing carbs and protein After you’re hydrated, you can begin your stretching routine while also ingesting your post run snack or drink. This post run fuel could be something like chocolate milk, yogurt and granola, banana and peanut butter bagel with orange juice, or a protein shake. You want to aim for a 4 to 1 ratio of carbohydrates to protein. I’ve also used glucose tablets (made for diabetics) and Pedialite, directly after running, especially when I travel. The tablet is pure glucose, which stimulates the insulin response in the body and ignites the recovery process. It’s a quick trick if you’re crunched for time or have a sensitive stomach and don’t feel like eating after a run.

6. Stretching The stretching and post run fueling should begin within 25-30 minutes of finishing your run. The stretching should last 10-15 minutes, focusing on the major muscle groups (quads, hamstrings, calves, and hips) as well as anything that is nagging or felt sore on the run. While the merits of stretching are a hotly debated topic in running circles, I believe stretching post run has its benefits. If you have a foam roller and are experiencing any small injuries, it would also be beneficial to roll out on the foam roller to alleviate any knots and tightness. Ice bath Fill your bath tub with cold water and add ice until the temperature is at least 55-60 degrees . Next, grab a hoodie and your favorite magazine and submerse your entire lower body, up to your hips, in the water. Now, the trick to ice baths is surviving the first 3 minutes. After 3 minutes or so, you’ll notice the temperature feels more temperate and you can actually relax a little. *what is going on? Vein constriction and dilation. Remain in the tub for 10-15 minutes. Trust me, the more you ice bath, the more comfortable this process becomes. After letting all the water drain from the tub, go ahead and take your shower. Your legs will feel cold for a few hours, but your muscles will thank you later.

7. Eat a well-balanced meal 1-2 hours after your run After the ice bath, you’ll want to ensure that you get a well-balanced meal in your system. So far, you’ve had Gatorade and some light snacks. To completely refuel, your muscles need something more substantial. If you run in the morning, this could be breakfast – eggs with veggies and whole wheat toast, oatmeal with fruit and toast, I even think pancakes are a decent choice if you top with fruit and yogurt. Lunch or dinner could be salad with a sandwich, pasta, or leftovers from the night before. You just want to consume a high quality meal with a good balance of carbohydrates, proteins and fats. This will provide your body with the final nutrients it needs to top off the recovery process. Take a nap or get a massage After your meal, put your feet up, take a nap, and follow it up with a massage. I know this is where things can get “ridiculous”, as massages and naps are a fantasy and extreme luxury; however, I thought it should be included. Warm bath with epsom salts About 60-90 minutes before bed, you should take a warm/hot bath in Epsom salts. Combine 4 cups Epsom salt with 1 cup baking soda and relax in the hot water for 10-15 minutes. After the bath, dry off and roll out your muscles with the foam roller and get in a good stretching session. Not only will this help remove excess toxins from the muscles but the stretching before bed will ensure that you wake up feeling ready to go for your next run. If anything, the relaxing bath and the Epsom salts will help you sleep.

8. To sum up this routine in one easy to visualize chart: • Hydrate as soon after your run as possible with Gatorade or electrolyte drink • Stretch major muscle groups and anything that is sore or tight. Roll out any nagging injuries or problem areas. • Eat a small meal that contains a 4 to 1 ratio of carbohydrates to protein • Take an ice bath • Eat a decent sized, healthy meal • Nap, put your feet up, or get a massage • Take an Epsom salt bath • Roll out and stretch well • Get plenty of sleep • As you can see, this routine is quite extensive. You won’t always have the time to get in all of these recovery protocols, but it does give you a glimpse of the things you could do on those rare occasions. Do what you can, but at least now you have a few ideas and can make a plan.