The 4 Recovery Tactics I'm Prioritizing Right Now
If you're not making time to take care for your body, then you may as well just sign up for the injured list.
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Presented by Tracksmith:
As some of you may know from following me on Instagram or listening to the show, I’m in the thick of marathon training. The long weekend runs are starting to really add on (I’ve got 16 miles on deck tomorrow) and I’m having all sorts of thoughts, ranging from “this is going so well!” to “I don’t know if I can do this. I make a huge effort to be cognizant of my recovery practices year-round, but fall marathon training season is always the time when I do a gut check on how I’m really treating my body.
Of course, part of good recovery is actually giving your body time to chill. Taking rest days and partaking in active recovery — like walking, cycling, and yoga — is critical. But recovery can be enhanced through a slew of other things, from what you’re putting into your body to stretching and foam rolling and other at-home tools. Here’s a rundown of four different components to my current routine:
A focus on nutrition: I’m sure many of you can relate to this, it’s super easy to get caught up in the day once I’m in from my morning workout. Although I’ve made it a routine to shake up my Athletic Greens (p.s. you can get free stuff if you click that link!) before walking into my office, I’ve definitely made it to 11 a.m. in my day before I realize “hey, you haven’t eaten anything yet.”
During the post-workout period, we require protein and carbohydrates. Research suggests that while protein synthesis persists for at least 48 hours after exercise, it’s most important to get post-workout nutrition immediately, and within 2 hours afterwards. According to Precision Nutrition (I took their level one coaching certification earlier this year), you should aim to ingest 30 grams of carbohydrate and 15 grams of protein per hour of workout time. Some of my go-tos are Greek yogurt with berries, eggs with bacon and toast, or a Daily Harvest smoothie with a scoop of protein (I’m big into the Four Sigmatic unflavored, lately). Side note: You can get $20 off your first Daily Harvest box by using code “HURDLE20” at checkout.
Make sure to hydrate: Replacing fluid after a workout is just as important as getting in that essential nutrition. Water makes up 60 percent of your total body weight and performs tons of crucial functions, from carrying food throughout the body and eliminating waste to regulating body temperature and lubricating joints. Want to know exactly how much water you should drink post-workout? Here’s some helpful information from my alma mater.
On the regular, aim to drink about half of your bodyweight in ounces of water daily. If you’re nowhere near doing that right now, don’t freak out. Start by setting smaller, attainable goals that can help you get closer to where you want to be, like two bottles a day. (I’m talking for the person starting from zero.) I’ve seen some influencers use this cheeky, helpful bottle on their quest. To each their own!
Foam rolling: Foam rolling is great because you can snag some benefits similar to massage without having to shell out $100+ for an hour-long session.The catch? Obviously, you have to put in some work. Aside from helping with muscle recovery, foam rolling can also improve speed, power, strength and agility when used in conjunction with a dynamic (or fluid) warm-up. according to a study published in the Journal of Athletic Training.
I know the inevitable question: What about massage guns? Normatec boots? PowerDot? ALL THE THINGS! Listen, I have them all. I use them all pretty regularly. If you have a specific question, feel free to leave a comment and I will answer below!
Make time to stretch: Stretching before and after a run can make a major difference in how your muscles handle the effort. In the aftermath, researchers have found 6 to 10 minutes of active recovery stretching reveals consistent positive effects on performance.
A huge thank you to my sponsor, Tracksmith, for sponsoring this week’s newsletter.
Tracksmith is a Boston-based performance running brand dedicated to the community, style, and culture of running. Putting on my Tracksmith gear makes me feel fast. That may sound a little silly, but even the science shows that when you feel good, you can perform better.
On top of just feeling good about my gear, I also feel really, really excited about partnering with Tracksmith because it’s unlike any partnership I’ve brought to you all before. The company has offered to donate 5 percent of every purchase using the code “HURDLE” back to Girls on the Run to help drive change. You'll also get free shipping on your order, too.
Be sure to check out Tracksmith's new summer collection, featuring styles for training and racing in hot weather. My go-to picks at the moment are the Allston short, the Twilight crop tank, and — don’t sleep on the crew socks. Do some good today, head to Tracksmith.com/Hurdle and use code “HURDLE” to get free shipping and support Girls on the Run.
HIGHLIGHTS OF THE WEEK
WATCH: The Olympics
I’m geeked to tune into the Opening Ceremony tonight, and I’m looking forward to a few weeks of cheering on some stellar athletes. The link above has the entire schedule, so you can plan around all the dope events that you want to catch.
LISTEN: ”Emily Sisson Turned Marathon Trials Heartbreak to Track Trials Glory For First Olympic Team Berth” on The Citius Mag Podcast
This newsletter is leaning into the run side of things this week, so I thought it was a good place to share this great conversation from The Citius Mag Podcast. I really appreciated Em’s openness here, and can totally sympathize with the heartbreak she felt after falling short of her goal in early 2020.
LISTEN: Lebron James on Smartless
Hosted by Sean Hayes, Jason Bateman, and Will Arnett — I heard about this on another podcast earlier this week, and I’m into it. (Also fun fact: The show recently sold for between $60 and $80 million to Amazon … so if anyone has any connections over there, let your girl know HA.) For their year anniversary episode, they brought Lebron on the pod.
GEAR: Brooks Women's Aurora-BL Running Shoes
These look crazy, I know. But they run as though you’re literally running on clouds. Which. Again, I know. Is a phrase you’ve probably heard before. But I mean it!
🎧 NEW PODCAST EPISODE: #HURDLEMOMENT: Everything You Need to Know About Solo Travel
You asked, we're answering! Today I'm bringing in Jeannette Ceja, a travel journalist who has been to 60+ countries, to talk all about solo travel. What you need to know before you book, how you can be more safe on your journey, navigating eating alone (this seems to be a huge concern!), and so many other tips and tricks.
🎧 NEW PODCAST EPISODE: 168. Carli Lloyd, Pro Soccer Player
Seriously cool moment this week with the kickstart to the Olympics as I got to sit down with women’s soccer icon Carli Lloyd. I played soccer growing up, so I’ve admired Carli as an athlete for so long. I get the chills remembering all the times I watched her and the USWNT in awe. For episode 168, we talk about everything from how she deals with unsolicited feedback and the haters to the way she’s managed her recovery from a tough knee injury a few years back. She also offers advice on the importance of self belief, gives us some insight into her mostly organic diet — we were actually connected by her sponsor at Gone Rogue Protein Snacks — AND can’t forget her stellar book and podcast recommendations.
Don’t Forget to Check Out: HURDLE SESSIONS!
How to Start (and Stay!) Running
How to Take Your Running to the Next Level
Intro to Freelance Writing
Intro to Podcasting
How to Turn Your Side Hustle Into Your Main Gig
Finding Your Power Alone
How to Build a Social Media Presence
Media Strategy for Fitness Professionals
AND *30-Minute One-On-One Consulting Call*
PLEASE LEAVE ME A VOICE MESSAGE! Whether you just want to say hi or have a question you want to ask, I’d love to hear from you! Bonus: Your listener question could be answered in an upcoming episode of the show! No topics are off limits.