Four Essential Tips for Trail Running Recovery

Taking to the trails opens up a little slice of adventure in your day to day life. Small wonder it becomes so addictive but with it taking more effort it’s even more important to heed recovery strategies…

GRTW Coach, Lucja Leonard at the UTMB Pic credit: @runningdutchie

Build your strength

‘Huh?‘ you may be thinking. ‘That’s not recovery.’ Strength work is a vital component of trail running as it keeps you efficient on the trails so you don’t overwork – and therefore injure yourself. It doesn’t need to take hours of training, just short, simple kettlebell or plyometric type exercises can reap big rewards both in making it feel easier – and helping you to avoid injury. Try our Hiit for Trail Running with GRTW ultra marathon coach, Lucja Leonard.

Myofascial Release

In other words, foam roll! Fascia is a clingfilm like substance that surrounds our muscles, soft tissue and organs from the crown of our head to the tips of our toes. There is evidence that fascia also plays a role in the load and release, not just your muscles. So keeping fascia released so it doesn’t adhere to muscles with regular foam rolling will help. Check out our video here on how to do it.

Stretch and Chill

We are BIG proponents of yoga for female athletes (check our videos on Instagram for Liv Cycling UK and our 30 minute Zoom live sessions that return in September 20200). They don’t just help you to stretch your muscles, they keep you In touch with what’s going on in your body. AND just as crucially, the breath work helps to trigger the para-sympathetic nervous system to help combat the negative effects of stress on the body.

An excerpt from our Yoga for Rigid Runners programme

Hydrate well

And we don’t mean with the post-trail run beer! Your muscles need water to work correctly so if you are not drinking enough water on or off the trails you WILL affect your recovery.