The work you put into every workout is obviously important to your obstacle course racing. But, the work you put into the time between workouts is just as important.
Here are a few tips on how to recover after your next OCR workout:
Follow a consistent training schedule.
The first step in proper recovery is to start with a consistent training schedule. If your training is unstructured or inconsistent, your body will feel the effects. But establishing a regular training schedule promotes quality recovery. When you’re training consistently, you’ll experience less muscle soreness, fewer dips in performance, and progress toward your OCR goals.
Include a proper warm-up and cool down with each workout.
Another key element to set up proper post-workout recovery is including a warm-up and cool down. By taking time to warm-up, you’re preparing your body for your workout. Blood flow increases to your working muscles as your heart rate and body temperature gradually increase. Once you’ve completed your workout, a cool-down helps your body return to a resting state where the recovery process can begin.
Incorporate some mobility exercises into your routine.
Good recovery between workouts can include mobility training, such as spending time with a foam roller. Self-massage tools, like a foam roller, can promote mobility by breaking up small adhesions in your muscles. More mobility means more effective and efficient movements in your workouts.
Eat whole, nutritious foods and stay hydrated.
While there isn’t a magical formula for what you should eat after a workout, sticking to whole, nutritious foods will go a long way in how well you recover. Try to eat a mix of complex carbohydrates, lean protein sources, and good fats soon after working out. And do your best to drink plenty of water throughout the day so that you’re staying hydrated.
Try to get a good night’s sleep.
Your body uses the time you’re asleep to repair and rebuild itself. So if you’re not getting a lot of sleep, then you’re missing out on this prime recovery time. The amount of sleep you actually need each night will vary from individual to individual. But try to get six to eight hours of quality sleep each night.
To learn more about the programs we’re currently offering at Desert Shield Fitness, contact us today.