Recovery and the Runner

Whether you are an elite/semi-elite, middle/long distance runner, a fun runner or someone who runs just to maintain fitness, incorporating recovery into your training schedule is paramount to get the best out of your body and perform at your best.

In this blog we will look at different ways we can incorporate recovery into your training program. Being a former state and national level runner myself, I know the benefits of adding good recovery techniques into your training to get the best out of yourself and reduce the risk of injuries.

Active Recovery – The Long Sunday Run

This should be a staple of your weekly program after a hard week of training sessions. The Long Sunday run is a chance for the body to unwind from the previous week’s training and get ready for the next week’s training. This is a run that can be done in a group and ideally should be at talking pace and on some nice soft trails so that there is less impact on the body compared to running on the roads.

Pool Recovery Sessions

A great way to still get a good workout is to do a pool recovery session, such as this one:

5-10 laps easy swimming
Some running drills (think high knees, bounding) and strides in shallow water for 20 metres and then swim back do this 5 -10 times.
Some resistance work such as push ups and dips on the side of pool wall
Deep water running 10 x 60secs run 30secs tread water
5 laps swim cool down

Cross Training

It is ideal every 2nd week to incorporate into your training a cross training day where you give your body a rest from running, but still get a good workout without the impact of running.

Myotherapy, Remedial Massage, Self-Massage and Stretching
Another great way to aid your recovery when running is to incorporate regular treatments into your training schedule. A treatment every 4 -6 weeks would be ideal to keep the body ticking over. When coming up to a competition or an increase in training load, a treatment every two weeks would be ideal to help keep you injury-free and running at your best.

Incorporating self-massage such as using a foam roller or massage ball and stretching after a run is of great benefit by keeping your muscles functioning at their full capacity and keeping your body happy when running.

Written By Alan Shields, Remedial Massage Therapist and avid runner.

What our clients are saying about us

Bree BrittBree Britt
05:41 22 May 24
Mehar was fabulous! Not only was she warm, welcoming and funny, but professional and thorough.From the moment I walked in I felt well supported. She was able to identify what was going on, factoring in older ailments, and provide me with a treatment plan and options.Her focus was on sustainable changes and support moving forward, and I had a written plan and clear explanations and clarifications on everything. I never felt like she was encouraging me to need to come back unnecessarily.It took a few visits, and each time was met with the same warmth and professionalism. I got consistent progress and feel so much better now, even though it's a few months on from when I last saw her.It's very clear she is wonderful at what she does, thinks about the whole person and I would definitely recommend her to others considering needing podiatry support.
Rose StewartRose Stewart
02:32 14 May 24
The whole client therapist experience has been amazing. My Myotherapist provided me with a detailed plan to ensure my progress to meet my goals as well as addressing my issues of pain.Each follow up session is reviewed, discussed and any changes added/deleted or modified.The timely reminders and follow up from the clinic and experience with the Client Experience Officers have been always polite and friendly.
Patrick MonahanPatrick Monahan
00:37 13 May 24
Mehar Sandhu has been an absolute delight. She is very professional in her treatment and most personable and friendly to deal with.
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Ezyk ArtistEzyk Artist
00:07 19 Apr 24
I've been coming here exclusively since my first consultation. I've had constant shoulder and arm pain from my line of work; the exercises my physio, Carina provided are easy to remember, not time consuming and super effective!Bonus: the space feels super clean and calming - highly recommend coming here
Natasha KhongNatasha Khong
23:58 22 Mar 24
I had a great experience here. The gym was well equipped and the atmosphere of the clinic was amazing. I had Carina, who was very knowledgeable about my injury and helped construct a great solution plan! Her manner was beautiful and she had great energy. Definitely recommend!
Annabel ChandlerAnnabel Chandler
20:28 14 Mar 24
I’ve been seeing Talia for a few weeks now for treatment on my shoulder bursitis. From day 1 she was great! She explained everything about my condition to me and what she wanted to do which helped me visualise my own recovery. Could not recommend her enough.
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