Recovery is key

If you want to perform at your best, you should never neglect your regeneration. This is the only way to push your body to its limits and prevent injuries. This can be, for example, a classic sports massage. But there are also many other ways you can take care of your body and prepare it for the next training session or race day.

We have summarized the most effective regeneration options for you:

1) Sleep

So simple and yet so important! For many top athletes, getting enough good sleep is one of the most important regeneration measures. When you are really exhausted, try to give your body the sleep it needs. That is the only way for your body to process all the different stimuli from your workout. The exact amount of hours varies greatly from person to person. However, as a rule of thumb, 8 hours of sleep is certainly great.

2) Sauna

A sauna session is a very good way to relax the whole body. All muscles relax throughout the body and blood circulation is stimulated. This can counteract heavy legs and sore muscles. By the way, you also boost your immune system.

It is important to make sure that you drink enough after your sauna session. In addition, you should ideally take a day off from training the next day or only do a very light workout.

3) Ice Bath

After extreme heat comes the opposite, an ice-cold bath for tired legs. Ideally, you can even combine a sauna and ice bath (also called "hot and cold"). But even without heat, an ice bath directly after a tempo session can work wonders. It stimulates blood circulation and it takes less time until your legs feel fresh again. This can be done in an ice bucket, at home in the bathtub with ice cubes, but also a cool lake or stream around the corner.

4) Stretching

Stretching prevents muscle injuries and promotes flexibility. Once a week you should take time for a more extensive stretching session. This promotes muscle recovery and relaxation and helps you process the stresses from your workout better. Afterward, you should feel comfortable and refreshed. You can find non-slip mats here.

5) Nutrition

Make sure to eat a balanced meal with carbohydrates and proteins as soon as possible after your run. If you have a long way home or it takes longer to eat a full meal after training, take a snack with you (e.g. a bar), where you can take a bite after your workout. This helps your body to regenerate as quickly and effectively as possible.

6) Foam Roller

With the help of a foam roller, you can specifically work on firm areas of the body. This exerts high pressure on the muscles at specific points. This promotes increased blood circulation and intensifies regeneration. You can find suitable foam rollers here.