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One of the biggest factors effecting injury prevention and increased performance is correct post race/ training recovery. Good recovery will decrease the chances of injury, inrease fitness and without doubt, reduce the rest time required between sessions so enabling you to train harder and longer.

During physical activity the body’s musculoskeletal system is broken down and enters a catabolic state. Once the activity stops the body enters an anabolic state where it repairs the damage to a new level; equal to or hopefully exceeding the previous one i.e. you’re fitter.

If training occurs before the anabolic activity has finished then the body is weaker than it’s original state and subsequent performance will suffer. The likelihood of injury also increases (training with tired muscles). As you can see the timing of this repair process is crucial and one experienced athletes get to know over time. You must be patient as it’s not just about training, training, training but about quality training and quality recovery.

To help speed up this process here’s my top tips.

Tip 1 – if you feel tired you probably are and there would be no gains to be made training other than burning calories, maybe pulling a muscle and delaying the anarobic process still further – rest another day and then see how you feel.

Tip 2 – by eating some easily digestible protein or taking in a specialist recovery drink within 10 minutes of finishing your session will give the body the nutrients it needs to repair quickly when it’s at it’s most efficient. (click here  to see our range of Torq Recovery drinks)

Tip 3 – stretch well after EVERY training session. This helps muscle fibres stay at their optimum length and maintains the flow of blood to them. Deny good blood flow and the muscles wont receive the repair nutrients they so need.

Tip 4 – compress the muscles by wearing specialist compression clothing. This aids the muscles in removing waste fluid and so allowing ‘good’ blood in to do it’s thing (click here to view our range of award winning 2XU compression clothing).

Tip 5 – a regular deep sports massage by a CNHC  registered professional will help identify tiredness in the muscle tissue, any musculoskeletal issues creeping up undetected and asssist in the removal of waste interstitial fluid (our therapy services).

I hope this information helps and remember above all else – have FUN!