Recovery starts immediately after each training session and continues for the entire time athletes are not workout out. This includes fueling, hydration, sleep, rest, stretching, and more. Here are a few tips to ensure athletes recover well between bouts of work.
Sleep: This is first, because it’s an absolute must. Athletes should target 9 hours of sleep each night and aim for a minimum of 8. Develop a sleep routine to help aid and stay away from screens at night. They certainly don’t help and make it harder to sleep. SLEEP IS A PERFORMANCE ENHANCER.
Immediately after a workout/run: Take in some calories within 30 minutes to provide your body with some fuel to replenish. Within an hour, it’s important to also east some protein. The body craves calories and protein after work, so it can go to work replenishing depleted resources and build back stronger. We provide snacks at every practice and strongly encourage kids to take advantage.
Meals: Athletes should eat three solidly balanced meals each day. It’s really important to make sure full meals (breakfast, lunch, dinner) ideally have a recommended balance of carbohydrates, protein, vegetables, and
Snacks: Teenagers burn calories fast, and it’s wise to have snacks available throughout the day to keep fuel tanks topped off.
Hydration: Keep a water bottle with you throughout the day. Drink water regularly and take advantage of water stops during workouts or runs where we make them available. Hydration aids quenches your thirst, but more importantly, aids in recovery and helps your body function properly.
Balance: It’s also important to live a balanced life. Take your mind away from running and invest in your social side. Hang out with friends, laugh, and have fun however you prefer. Work hard in training, take care of your body, and enjoy the other things that make you happy and unique.
Helena High Cross Country 