Just as important as training

Did you know recovery is just as important as training for optimal performance? Elite athletes focus on recovery for much of the day. The quicker you recover, the more you can train and the better you will run. I would like to share with you some tips on how to recover quicker so you can do more of what you love.


Your body is literally made of what you eat each and everyday. Additionally, every movement you make requires energy you can only get from the food you eat. What, when and how much you eat has a tremendous impact on how quickly you recover.

  1. Focus on whole, plant-based foods. These foods are nutrient rich and provide anti-inflammatory benefits. Focus on foods such as oats, rice, beans, fruit, veggies, whole grains, nuts and seeds.
  2. Make sure you are eating enough. If you aren’t eat enough food, your recovery will be delayed and eventually your will running suffer.
  3. Hydration is also important. The best way to know if you’re drinking enough water is to make sure your urine is very pale yellow.


We all know sleep is essential for a healthy lifestyle. Priortizing quality sleep will benefit your life in many ways.

  1. Try to go to bed and wake up at the same time everyday. Your body will appreciate this consistency.
  2. Shoot for 7-9 hours of sleep per night. Elite runners often sleep more and take naps during the day. Everyone is busy but do your best to get sufficient sleep.
  3. A dark, cool and quiet bedroom greatly enhances quality sleep. Find ways to make your bedroom an ideal place to rest.

Proper Training

When it comes to training, more isn’t always better. Our philosophy is ‘train smart, not harder’ to achieve optimal results.

  1. Rest days are important for progress and to prevent stagnation in performance. Everyone is different but 1-2 rest days per week is ideal for most people.
  2. Active recovery improves performance. Most of your runs should be ‘easy’. Running pace will be different for everyone, but your heart rate should fall between 120-155 bpm on ‘easy’ days. Another way to determine if you are running easy is that you should be able to hold a conversation if you needed to. If you can’t, you’re running too quickly.
  3. Periodization is important for recovery and optimal performance. Your training should have variety from week to week and month to month. A good coach will help you periodize your training.

Additional Tips

  1. Massage is fantastic for enhancing recovery. It’s difficult to afford regular massages so you can use foam rollers and massage guns to help flush your body and loosen muscles.
  2. Light stretching, yoga and pre-hab exercises are really effective for keeping your body healthy.
  3. Raise your legs up for 5-10 minutes each day. You can put them up against a wall or a chair to flush your legs and reduce inflammation.

For more specific info and tips to enhance your recovery and improve your running, contact Damian or sign up for Online Coaching


Quick & easy performance & recovery smoothie:

16 oz plant-based milk
1 T chia or flax seeds
1 scoop plant-based Hammer Vegan protein
1/4 inch slice of fresh turmeric
1 ripe banana
1 cup fresh or frozen mixed berries
1/2 inch slice of fresh ginger
1 cup spinach or kale

Add ingredients, blend & enjoy!