This document discusses the importance of recovery periods for runners. It recommends taking 2 weeks off from running to allow the body to rejuvenate from stress and plateaus in performance. During the recovery period, cross-training activities and indulging are encouraged, though weight gain should be temporary. The post-recovery rebuilding phase slowly increases mileage by 10-20% weekly over 3-5 weeks to safely return to full training. Daily recovery activities like stretching, foam rolling, ice baths, proper nutrition, and sleep also aid the body.

2. WHY
DO YOU
NEED
RECOVERY?

3. • PERFORMANCE PLATEAUS
• PROPER REJUVENATION
• STRESS AND PRESSURE
• CONSISTENCY AND EXCITEMENT

5. • NO RUNNING FOR 2 WEEKS
• CROSS TRAINING
• INDULGING
• GAINING WEIGHT
(Don’t worry you’ll lose it!)

6. POST
RECOVERY

7. • DONT JUMP BACK INTO FULL TRAINING
• REBUILD MILAGE FOR 3-5 WEEKS
• START AT 50% MILAGE
• INCREASE MILEAGE 10% - 20% WEEKLY,
WITH 10% - 20% DECREASES EVERY 2-5
WEEKS DEPENDING ON STRENGTH

8. WHAT
ABOUT
DAILY
RECOVERY?

9. • STRETCH
(DYNAMIC & STATIC)
• SELF MASSAGE
• FOAM ROLL
• ICE BATHS
• SALT BATHS
• WALK
• COOL DOWN IN PANTS
• RIDE THE BIKE
• PROPER NUTRITION
• SLEEP

10. THANK YOU!

11. Coach Maxwell
Educated Running | Coach
coach.maxwell@educatedrunning.com
www.educatedrunning.com
Phone: (515) 710 7392
Twitter: @educatedrunning
Instagram: @educatedrunning