The Big Three
Before buying massage guns or compression boots, master the basics:
- Sleep: The cheat code. HGH (Human Growth Hormone) is released during deep sleep. Aim for 7-9 hours.
- Hydration: Replace fluids lost during the run. Urine should be pale yellow.
- Nutrition: Replenish glycogen (carbs) and repair muscle (protein) within 60 minutes of a hard effort.
Active Recovery
Light movement (walking, very easy cycling, yoga) increases blood flow, which helps clear metabolic waste products faster than sitting on the couch.
The Placebo Effect
If ice baths or foam rolling make you feel better, do them. Belief is a powerful part of performance. But they don't replace sleep.