Even though I prefer not to train and coach by heart rate, I have found that using these numbers鈥攕pecifically resting heart rate values鈥攃an be a great tool for assessing recovery and how the body is adapting to training. Runners can measure their resting heart rate over time to evaluate their fitness gains during long bouts of training and to track when they might be overtraining or not properly recovering from their last hard workout.

While you likely have a running watch or heart rate monitor, you don鈥檛 even need it to check your resting heart rate. All you need to do is take your pulse and record the numbers.

Using Resting Heart Rate to Measure Fitness and Fatigue

Measuring your resting heart rate is pretty simple. As soon as you wake up in the morning, find your pulse on your neck, just under your chin, or on your wrist.

How to Calculate Resting Heart Rate

• Using a watch, count the number of times your heart beats for 20 seconds.
• Multiply this number by three, and you have your resting heart rate (RHR) in beats per minute (bpm).
• Record this number in your notebook next to the day鈥檚 date.
• Now make sure to repeat this process every morning.

For runners, a 鈥済ood鈥� resting heart rate typically falls between 40 and 60 bpm.

With each passing day, you鈥檙e creating an accurate record of your morning heart rate that you can reference after challenging workouts to ensure that you鈥檙e recovered. You can also look at this data when you think you might be facing a case of overtraining. Before trying to glean any insight from these numbers, however, be sure to record at least three weeks of data.

What鈥檚 a Good Resting Heart Rate for Runners?

Like most things, a 鈥済ood鈥� resting heart rate for runners is personal. For the average person, a normal resting heart rate is between . For runners, a 鈥済ood鈥� resting heart rate typically falls between 40 and 60 bpm. Highly trained endurance athletes may see numbers even lower because regular cardiovascular training strengthens the heart muscle, allowing it to pump more blood with each beat.

Factors That May Affect Your Resting Heart Rate

While a lower RHR often signals better cardiovascular efficiency, there are plenty of fit people who have a naturally high RHR. Your RHR depends on many factors, like age, body type, and medications.

In my experience, it takes a reading that鈥檚 seven bpm higher than normal to signify excessive training fatigue.

There are also environmental factors, such as temperature, altitude, air quality, and your emotional state. That鈥檚 why I recommend runners monitor their RHR over time. That way, you鈥檒l be able to see your average RHR as well as outlier readings. A sudden spike in resting heart rate could indicate illness (and your immune system working overtime) before you even start to feel sick. It can also indicate that your body is overtaxed, suggesting that you need to take a break from training.

How to Use Your Resting Heart Rate Data When Training

Keep an eye on your resting morning heart rate in the two or three days after a hard workout. If it鈥檚 significantly elevated from its normal average (seven or more bpm), that鈥檚 a sign that you鈥檙e not fully recovered from the workout. Remember, there is going to be some variability in your daily heart rate regardless of your recovery level. Don鈥檛 be concerned if you鈥檙e three to four bpm over your normal average on a given day. In my experience, it takes a reading that鈥檚 seven bpm higher than normal to signify excessive training fatigue.

You can also use this data to identify long-term trends. If you notice your heart rate steadily increasing over a two- or three-week period, you may be overtraining or not scheduling enough recovery time between workouts. In this circumstance, consider taking a down week and monitor how your body and heart rate respond to the extra recovery. On the opposite spectrum, if you see your heart rate is slowly declining, it鈥檚 usually a good indication that you鈥檙e getting fitter. If you haven鈥檛 raced in a while, this can be a huge motivation booster.

While scientific research has not conclusively proven that a long-term resting heart rate specifically equates to overtraining, some data suggests a high probability that an increased heart rate is associated with training fatigue. (Taking a few extra recovery days after a challenging workout or a light week of training never hurt anyone.)

Why Morning Resting Heart Rate Data Helps Determine Fatigue Level

From a physiological perspective, measuring heart rate data to determine fatigue works because heart rate modulation is determined by the effect of the muscular contractions and nervous signals of both branches of the autonomic nervous system on the myocardium and the sinus node.

Increased parasympathetic nervous activity slows the heart rate, whereas increased sympathetic nervous activity accelerates the heart rate. The autonomic nervous system also fulfills a pivotal role in stress tolerance. Consequently, negative adaptation to training stress may involve the autonomic nervous system and result in an altered heart rate.

My aversion to training strictly by heart rate is that I鈥檝e often found the data to be unreliable. When training, you need to factor in weather, stress, stimulant intake (e.g., caffeine consumption), and, of course, the variability of the monitor itself. However, measuring heart rate at the same time each morning avoids many of these potential pitfalls. While there is still the potential for some variability (like a bad night鈥檚 sleep or daily heart rate variation of two to four bpm), it is far less so compared to when used every day in training. In short, tracking morning heart rate can provide more reliable data.

Morning heart rate data, if tracked regularly, can be an easy, effective method for monitoring fatigue levels, how well you鈥檙e adapting to workouts, and can help prevent long-term overtraining. Considering it takes less than a minute to perform, it’s easy to add this simple practice to your daily routine to ensure you鈥檙e training optimally and recovering well between workouts.

Want more听国产吃瓜黑料听health stories?听. Ready to push yourself? Enter MapMyRun鈥檚听听running challenge.

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If you鈥檝e ever felt that oh-so-devastating twinge under your kneecap during your training, you鈥檙e not alone. Patellofemoral pain syndrome鈥攃ommonly referred to as runner鈥檚 knee鈥攊s one of the most common knee pain conditions reported among recreational runners, according to a 2023 study in .

A听viral video听by fitness coach听 has been making the rounds on TikTok, claiming that on the treadmill on an incline for ten to 15 minutes will relieve your pain and fix the underlying problem causing it.听While you can鈥檛 trust everything you see on social media these days, this workout is legit, according to , a certified personal trainer and running coach.

We asked Helms to break down why this treadmill workout does the trick, plus how to do it safely.

How Walking Backwards on a Treadmill Eases Knee Pain

鈥淲alking backward offers quad-strengthening that studies have suggested may be beneficial to those experiencing knee pain,鈥� Helms says.

For instance, a small 2019 study published in had one group of participants walk forward for ten minutes three days a week for six weeks. The other group walked backward for the same amount of time. The group that followed the backward-walking program had a greater reduction in knee pain intensity and more quad strength than the group that followed the forward-walking program.

Your Quads Get More Support

This is because the toe-to-heel movement of your feet during backward walking (as opposed to the heel-to-toe movement of forward walking) engages your quads. Because the quads help support your knees, they absorb impact as you walk, according to the听.

鈥淢any people who struggle with knee pain also struggle to load the foot well鈥攔olling of one side of the foot or the other, for instance,鈥� Helms says. 鈥淲alking backward, landing first on the big toe and rolling back onto the whole foot, can help retrain more natural foot mechanics.鈥�

How to Do It

While walking backward on a treadmill may sound simple enough, Helms has a few specifics you should follow. Feel free to tweak these metrics based on what feels best to you.

• Set your treadmill to 2 mph or less with an incline of around five percent.
• You can start with as little as three to five minutes on the treadmill and work up to ten to 15 minutes over time.

(In the video below, Ali Nolan, the digital editor on one of 国产吃瓜黑料 Online‘s sister sites, , shows you exactly how to do it.)

Helms suggests doing this workout 2 to 3 times a week as a warm-up before your run or strength-training session.

Safety Tips to Keep in Mind

Walking backward isn鈥檛 a natural movement, so it can be a bit tricky at first. Helms suggests holding onto the rails of the treadmill until you鈥檝e settled into a natural rhythm. Take it slow, and stay toward the top of the treadmill (closest to where the controls are) to avoid falling.

What If You Don’t Have a Treadmill?

If you don鈥檛 have a treadmill, no worries鈥攜ou can still do this workout. Helms suggests finding a hill that鈥檚 around a five percent grade in a safe place (no traffic, obstacles, or tripping hazards). Walk backward up the hill four to five times for 30 seconds each.

If you don鈥檛 have access to a hill, a backward sled pull will also do the trick. Wrap a strap around your waist, attach it to the sled, and walk backward, dragging that load four to five times for 30 seconds each.

When to Walk Backwards鈥攁nd When to Avoid It

If you鈥檙e a conscientious runner looking to prevent knee pain, it might be worth adding some backward incline walking to your strength training routine. If you鈥檙e in the throes of knee issues, this for people who have knee pain, such as runner鈥檚 knee or osteoarthritis.

The symptoms of runner鈥檚 knee are:

• A dull ache in or around the kneecap
• Stiffness or tenderness in the knee joint
• Pain when squatting, walking downhill, or walking after prolonged periods of sitting

The symptoms of osteoarthritis are:

• Pain when moving the knee joint
• Stiffness in the knee joint upon waking
• Swelling around the knee joint
• Looseness or instability in the knee joint

If this sounds like your knee issue, and the pain is mild enough that you can still run, then this remedy might be a great first step in rehabilitating your knee. Note that because the stimulus from walking backward is very low, you may need to level up your strengthening routine to bulletproof your knees for the distances you want to tackle.

鈥淵ou鈥檒l need to load that pattern with a bigger stimulus to get lasting change,鈥� Helms says. 鈥淢ore traditional strength training using squats and lunges is probably more effective at strengthening the quads. The key is to actually allow the knee to travel over the toes and build up capacity there over time.鈥�

Of course, not all knee pain is runner鈥檚 knee or osteoarthritis, which is why it鈥檚 always a good idea to get a professional opinion before attempting to fix the problem yourself. If you have sharp pain, tenderness that won鈥檛 go away, or discomfort that鈥檚 impacting your gait, step away from the treadmill and call a medical professional, like a physical therapist or sports doctor. They can provide an individual treatment plan for you and ensure your knee heals properly.

Want more听国产吃瓜黑料听health stories?听.

The post The Viral Treadmill Workout for Knee Pain, Explained by a Personal Trainer appeared first on 国产吃瓜黑料 Online.

Active recovery footwear is having a moment. It鈥檚 technically a category as old as the bedroom slipper鈥攁nd has existed as a purpose-made product for more than a decade. But we seem to be reaching a new peak in active recovery footwear. New kicks launch each season and new recovery technologies debut every year. Recovery research is increasingly showing us all that we cannot ignore this intrinsic part of the training process. I also need more recovery in my life. And, like many of you, I have grown tired of torturing myself with a lacrosse ball.

This truly luxurious trial gave my barking dogs, tight hips, and sore calves a break (and potentially a recovery boost). And, as a bonus, I got to help you figure out the best recovery sandals for you鈥攁n update that spanned from spring to summer this year. The world, my fitness, and my goals have changed since the first round up but the pure luscious joy that a good recovery slip can deliver has not. Here鈥檚 what I found.

How I Tested

I started the test with a deep dive into recovery sandal research, scouring reviews and zeroing in on the best recovery sandals on the market, then pulling back the curtain on the science of each one to make sure brands weren鈥檛 making any bullshit claims. Once samples arrived, I subjected each one to a couple of tests.

For this most recent round of testing, I reached out to all of the recovery footwear brands that I tested for the previous story and asked if they had updated any of the original slips or taken them off the market. I also reached out to some brands that I missed on my original list and ran them through the paces.

For starters, I ran a similar 4.5-mile loop over the course of two weeks and wore each of these sandals for a full day after each run, taking notes on how they felt. I kept the run as uniform as possible, wearing the same pair of shoes and keeping the same pace, and kept my use of the sandals as similar as possible to reduce the number of variables affecting my results. I wore them inside my house and took them on the four 0.4-mile, head-clearing neighborhood walks I take each day.

In addition to the above daily-driver test, I wore each sandal for an hour and took them each on a 0.4-mile neighborhood walk when my legs were beat to a pulp after my first ambitious 8-mile run. I also cycled through all these sandals after days of manual labor to test their effectiveness against general full-body soreness.

The soreness tests remained incredibly similar for the update. My 4.5-mile loop is basically exactly the same 8 months later except for leg strength training, hill sprint work, and downhill specific run training as I prepare for a Rim to Rim to Rim Grand Canyon run.

Best Recovery Sandals: At a Glance

• For Active Recovery:
• For Foot Injuries:
• Most Versatile:
• Best Cushion:
• For Minimalists:
• Adjustable Support:
• For Camping:
• Most Luxurious:
• Most Stylish:
• Best Upper:
• Best Stimulation:
• What Are Recovery Sandals?
• Do I Need Recovery Sandals?

Best for Active Recovery

Hoka Ora Recovery Slide 3

The Ora Recovery Slide 3s were cushy as hell鈥攋ust as you might expect from the brand that made us fall in love with maximalist shoes. The dual-density foam layup is made from a soothingly soft, sugarcane-based EVA midsole and a sturdier, more supportive EVA outsole. The shoe felt truly therapeutic during my sorest steps around the neighborhood. But it was actually the way these slides helped inform my steps that made me fall in love with them.

The Oras take advantage of their huge 33mm/27mm stack height to carve a serious rockered curve in the front. That helps roll your foot forward with every step. This mechanical aid felt like a hand from an old friend when my legs were achy and tired after a long run. I was able to walk it out further, giving the lactic acid more time to flush out of my system. Wearing these did make my legs feel better over the course of the day. It is worth noting that this rocker profile isn鈥檛 for everyone. I bought a pair of these for my dad, and he couldn鈥檛 stand the way they messed with his gait鈥攁nd went back to his beat-to-hell Rainbow Sandals instead.

Best for Foot Injuries

OOFOS OOahh Sport Slides

While these slides were not as cushy as the Hokas or Crocs, they did deliver a top-three performance in terms of comfortable walking stride鈥攅ven on the very first step. That鈥檚 thanks to the ample footbed. At first glance, the footbed looks almost comically large, but that extra material allows it to slope inward, creating a three-dimensional hammock for my feet. It delivered support and an extremely stable walking platform, but with an overall width that really gave my feet room to splay out on each step. This unrestricted feeling was appreciated on every walk, but particularly when my feet were swollen after my long run.

The OOah鈥檚 were the only recovery sandal I wanted to put on after I sustained an embarrassing toe-overuse injury from not clipping my toenails before a high-mileage week. The downside of that ample footbed and upper is that they felt sloppy during quick movements and were ankle-rolling machines when I was on the playground chasing my six-year-old.

Most Versatile

Kane Revive Active Recovery Shoe

It feels almost embarrassing to call anything 鈥渕inimalist鈥� in this test, due to how straight-up huge the three slip-on models are. With the Kanes, there鈥檚 also an added 10mm heel-to-toe drop鈥攁s opposed to the zero-drop Crocs and the 5mm drop on the Hokas. With that said, in terms of movement alone, there was something brilliantly minimalist about how these recovery kicks walked. Credit the heavy longitudinal channels on the outsole, which allowed the shoe to bend laterally with my foot during each step. That flexibility also provided a light stretch to my stiff arches when I walked. I also appreciated the light rocker in the sole, which helped move my steps along.

The Kane Revive is more of a shoe than a sandal, but it still breathed extremely well thanks to the myriad holes in the upper. But the thing I loved most about the show was its versatility. While the footbed texture and smooth ride made them feel like a recovery shoe, plentiful heel support and a more streamlined silhouette made them my favorite for running errands and pretending to be the Loch Ness Monster at my kid鈥檚 playground without worrying about rolling my ankle. The biggest con: The fully encased uppers were the toughest to get on and off of the bunch. If I were recovering from an ultra or a multiday objective, I definitely would prefer the ease of a slip-on.

Best Cushion

Crocs Mellow Recovery Slides

The steps I have taken in these Crocs have been the softest, most marshmallow-y, and best cushioned of my life. The difference was so noticeable that I made audible pleasure sounds during my first test drive鈥攄elivering 鈥渙ohs鈥� and 鈥渁aahs鈥� not yet out of my house. My feet visibly sunk into the footbeds like a fancy memory foam mattress when I first put them on, and they delivered Cadillac-smooth rebound with every single step. These slip-ons were the most luxurious of the bunch in terms of cushioning鈥攁nd I could feel myself sinking into the cush with each step. That helped my whole leg relax, which translated into a tangible feeling of relief all the way up to my back. They were my favorites when my legs were their most sore, both after long runs and after manual labor. As for downsides: The Mellows had the least breathable upper in the test, with only two small vents at the base and an ample amount of plastic over the top of my foot. As a result, my feet swamped out pretty badly on hot days.

Best for Minimalists

Salomon Rx Slide 3.0

A minimalist recovery shoe reads like an oxymoron. Even though Salomon鈥檚 Rx Slide 3.0 had the least cushioned footbeds in the test, it really delivered therapeutic steps to my sore hips and knees. The wide EVA midsole, which cradled underfoot, married with a breathable 3D mesh upper that hugged my Fred Flintstone feet without smothering them felt damn good on my pissed off feet. The dual-density鈥�two part midsole with highly cushioned layer next to the sole of my foot backed up by a slightly denser cradling layer below鈥攈elped absorb impact on my most tired days, while the lightweight construction made them track more like a house slipper than a recovery shoe. I especially appreciated how stable they felt on my short post-run walks around the neighborhood. The wide chassis kept me from pronating when my hips and knees were still wrecked from hill repeats. These were also the pair I reached for on hot afternoons when my feet were swollen and cranky. The open mesh drained heat exceptionally well when I wore them all day during a brutal 95-degree high and the slip-on design made them easy to take off when I wanted to air out. That mesh, which made it so good for the heat, snagged on sticks and rough ground whenever I took these on little trail walks around my office so they wouldn鈥檛 be my top pick for a camp shoe. And while they cradled my feet beautifully at rest, the footbed was flatter than others I tested, so I didn鈥檛 get the same gentle arch massage or mechanical 鈥渞ocker鈥� assistance. Still, for sheer lightness and breathability, the Rx Slide 3.0 was a standout

Adjustable Support

OOFOS OOahh Sport Flex

The original OOFOS OOahh I tested last fall delivered cloud-like softness, yet the Sport Flex has an even more dialed-in fit. The version I tested for the update includes a discreet Velcro strap across the upper that lets you snug them up to your foot鈥檚 exact width, which I found key for getting the full cuddle benefit from the deeply contoured footbed. I wore these the day after hammering out four straight days of running and lifting and immediately noted how the arch cradled my tired plantar fascia. The sole is made of OOFOS鈥檚 signature OOfoam, which feels somewhere between a marshmallow and a dense yoga block, absorbing impact so my calves didn鈥檛 tense up with my steps. The wide, slightly sloping footbed let my forefoot splay, which felt especially nice when my toes were puffy from mileage. Even though the Sport Flex鈥檚 had that wide sloping footbed, they still felt secure thanks to the adjustable upper. This is a real plus compared to the original OOahh that could feel sloppy on quick moves. The plushness does come at a cost: The slide can feel a bit squishy on uneven terrain, so I stuck to sidewalks and indoor recovery with these. As far as pure foot-coddling goes, though, the Sport Flex was one of the most soothing in the entire test.

Best Double-Duty Camp Shoes

Bogs Boga Slip On

Unlike many slides in this roundup, the Boga鈥檚 rubbery exterior and slip-resistant outsole made it perfectly suited for the river-based camping trips that dominate my summer weekends. The contoured footbed offered surprising comfort, with a slightly raised arch and a soft underfoot feel that still provided solid ground contact. I wore these after back-to-back days of shoveling dirt and rebuilding an irrigation system at my house, which left my legs even more beat than my longest runs. The gentle support coupled with a massaging ridge just in front of the ball of my foot before my toes caused me to make an audible pleasure noise. The slip-on design was easy to pop on with muddy hands, and they rinsed clean with a hose. However, the heavier rubber upper trapped more heat than mesh competitors, so my feet got aggravatingly sweaty during walks in temps above 80 degrees. While the Bogas gripped well on damp surfaces, they didn鈥檛 flex with my foot quite as naturally as EVA-based recovery slides. The soft swiveling strap, like a classic Croc, locked the slips to my feet making them an even more capable all around sandal.

Most Luxurious

Roll Recovery Superplush Slide

True to its name, Roll Recovery鈥檚 Superplush Slide felt like stepping onto a memory foam mattress. The broad footbed is engineered with an ultra-soft, proprietary EVA blend that delivered the most decadent cushioning in this update. On the days when my feet were absolutely throbbing after my first hard downhill trail workout for my Rim to Rim to Rim attempt, I was incredibly thankful for how kind those cush sinking feeling steps were to my barking dogs. Credit the proprietary Superplush foam used in the midsole of this recovery slip. The foam is incredibly porous, made of algae along with the EVA foam, which had a lovely soft give and rebound thanks to all of the air in the foam. They reduced the jolt of each step around my block allowing the rest of my kinetic chain to relax. The upper is a simple, wide band that felt secure without pinching, and the footbed鈥檚 slight arch contour offered a gentle, static massage. I also liked the slightly rockered heel-to-toe design, which helped move my foot forward with minimal effort鈥攁n underrated asset when your calves are tight and your hips ache. If there鈥檚 a downside, it鈥檚 that the Superplush was almost too soft for active errands or uneven ground. They felt best when I was shuffling around the house or yard. For pure luxury, though, the Superplush Slide was untouchable.

Most Stylish

Norda 008 Slide

Most recovery slides scream 鈥減erformance foam,鈥� but the Norda 008 is a whole different beast, crafted from a premium Dyneema and bio-EVA combo that is fashionable, durable as hell, and a highly functional recovery tool. Norda鈥檚 running shoes are known for their ultra-strong Dyneema uppers, and designers brought that same ethos to this slide. The 008s are lightweight, breathable, and feel incredibly sturdy in every part of the slip. On foot, the 008 felt surprisingly firm and tracked less like a cushy pillow and more like a supportive platform that encouraged stable midfoot loading. I wore these after a brutal set of weighted box step ups and appreciated how the slight underfoot stiffness seemed to activate my feet rather than simply coddle them. The wide toe box gave my battered toes space to decompress, and the subtle footbed texture encouraged a bit of blood flow. At $145, they鈥檙e easily the most expensive option here and the ride is more stimulating than purely plush, which can feel a bit cruel when your feet hurt like hell. But the muted tones and sleek, lower profile of these recovery slips compared to the rest made me look significantly less schlubby. I even dressed them up with a collared shirt and nice shorts for a date. Note: I would suggest sizing up. My heels ever so slightly crept over the backs of the pair I tested in my normal shoe size.

Best Upper

Vionic Rejuvenate Recovery Sandal

听

The cushioned, two-part upper鈥攚hich is adjustable via a Velcro strap鈥攔eally set the Vionics apart from the rest of the sandals in this test. The customizable fit made my entire foot鈥攏ot just the soles鈥攆eel cradled and loved, and the soft brushed cotton-like fabric interior also had a much more organic next-to-skin feel than the plastic uppers of the other slips. While every foot is different, I found its high arches took some getting used to. For the first 150 to 200 steps, I felt like I was lurching forward, but once I adjusted, I did appreciate the light massage the hump gave the arch of my foot. Another perk is that these slips look much lest orthotic than some of the other options, thanks to that leather-looking adjustable upper. Wearing them made me feel more like a put together adult (when worn with jeans) than a middling-sporty dad when picking up my daughter from school.

Best Stimulation

Topo Athletic Revive

The pronounced, wavy ridges covering the footbeds of Topo Athletic鈥檚 Revives are designed to stimulate blood flow鈥攚hich is why I turned to them when my feet were at their most swollen. The washboard-like texture provides a light massage with every step, which felt especially good on day three of my training plan when my soles were throbbing. Walking around in these babies seemed to positively affect the swelling. The Athletic Revives feature a wide toe box, which also allowed my angry toes to splay out and relax. One downside: These lean more towards slippers than sandals with their rugged Vibram outsole and fuzzy upper, so I鈥檓 less likely to turn to them as a camp shoe. But in a hut setting? Now we鈥檙e talking; I鈥檓 already salivating about how they will feel after a long ski tour this winter.

What Are Recovery Sandals?

Recovery sandals are shoes that are easy to get on and off, are extremely comfortable to walk around in, and stimulate blood flow to your feet. All of the recovery footwear I tested, and most in this category, have versions of the following attributes to achieve those goals:

• Some type of raised surface in the footbed that stimulates blood flow at the bottoms of your feet
• Cushy feel under foot
• A stable platform to walk on 鈥� usually from a wide exterior outsole
• A large, roomy, footbed

Do I Need Recovery Sandals?

While each purchase has a nuanced answer based on individuals鈥� needs and budget, my short answer is: yes. If you have the money and don鈥檛 mind occasionally getting called out for wearing one of these pretty ostentatious styles in public, they are a great investment. If you are going to wear sandals anyway, why not wear a pair that at best benefits your athletic recovery with every dang step?

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Picture this scenario: You get through a tough workout on Sunday鈥攚hether it鈥檚 a tough round of 800-meter repeats or 16 miles at marathon pace鈥攁nd, surprisingly, you feel fine afterwards.听

The next morning, you鈥檙e a little stiff, but nothing too serious. You take a day to rest, and then head back out on Tuesday for an easy run.听

Then, boom. Your legs feel like they鈥檙e made of lead, you鈥檙e sore all over, and what鈥檚 supposed to be an easy run feels like you鈥檙e wading through molasses. What the heck happened?!

This is what Cory Smith, running coach and founder of , calls 鈥渟econd-day syndrome.鈥� The official term is delayed onset muscle soreness, or DOMS, but he likes to use second-day syndrome because it nails home the point that the ailment often happens two days after a hard workout, which a lot of people don鈥檛 expect.

Why the Two-Day Delay?听

Before getting to the bottom of why DOMS happens, let鈥檚 start with simple definitions. defines DOMS as, 鈥淎 sore, aching, painful feeling in the muscles after unfamiliar and unaccustomed intense exercise.鈥� Basically, whenever you lift weights, run a tough workout, go rock climbing, or do an activity beyond your current level of fitness, you鈥檙e creating tiny tears in muscle tissue. In response, your body releases chemicals, lipids, alongside white blood cells like cytokines, macrophages, and neutrophils to quickly repair those muscles. This flurry of activity in localized areas of the body also initiates an inflammatory response. The muscle tears, rebuilding process, and inflammation creates that soreness and stiffness DOMS is recognized for.听

鈥淭he soreness peaks anywhere from 24 to 48 hours after the initial stress, so it鈥檚 common for runners to feel fine the next morning and think they鈥檙e all good and recovered,鈥� Smith says. 鈥淏ut then, on that second day, you might feel worse than you did yesterday.鈥� This is because there鈥檚 a delay in delivery of blood flow to the muscle also called the 鈥渋nflammatory cascade.鈥� Think of muscle repair as a slow ramp-up process; sometimes it takes a few days to reach peak soreness.听

Is DOMS Inevitable?听

Though it can be painful, annoying, and hindering, DOMS shouldn鈥檛 last long-term. In fact, it won鈥檛 be a recurring sensation.听

鈥淓ventually, through repeating the cycle of damaging and healing, you鈥檒l grow stronger,鈥� Smith says. 鈥淵our body is going to be accustomed to this stress and you鈥檒l feel DOMS less and less.鈥�

Depending on the severity of your workout and how often you repeat it, DOMS generally goes away in a few weeks. Your muscles heal, rebuild stronger, and eventually become accustomed to the intense exercise. Contrary to popular belief, just because that soreness goes away 诲辞别蝉苍鈥檛 mean you didn鈥檛 have a hard workout. Your body has just adapted and may require less recovery.

鈥淚f you鈥檙e not almost recovered from a normal workout on the third day, you probably went too hard,鈥� Smith says. 鈥淕enerally, it depends on the type of workout that you鈥檙e doing鈥� some light temp work鈥攜ou may only need a day in between and you鈥檒l be recovered. Whereas if you鈥檙e doing hard 800s, you鈥檒l probably need two full days to recover. For a long run at marathon pace, you might need three days.鈥�

The Latest Science听

Since defining DOMS, research has traditionally been focused on muscle tissue damage. But a recent published by the International Journal of Molecular Sciences has shown that connective tissue, like deep fascia, may be more involved than previously thought. Deep fascia is connective tissue surrounding muscles, and it facilitates movement between muscles and acts as a pathway for blood vessels.听

Authors of the study believe that they鈥檝e found evidence that proves further research and effort needs to be focused on the fascia, rather than just muscle tissue. This also means that runners may want to pay more attention to their fascia, as it 诲辞别蝉苍鈥檛 respond to conventional static stretching, rather and mobility. It鈥檚 less about stretching individual muscles, but lengthening the connections made by the fascia.听

There are several ways to target this connective tissue. One effective method is pedal during yoga: downward facing dog, the extended side angle pose, and the standing figure-four stretch.听

Stay Stretched and Keep Moving

There鈥檚 no fix-all method to preventing DOMS, but recovery protocols may dictate how severe or sustained your soreness will be. Smith recommends static no more than six minutes after your run. It鈥檚 important to get those muscles stretched as quickly as possible after a run so they don鈥檛 tighten up. Tight muscles and bringing blood flow to the muscles. You need fresh blood and oxygen delivered to the worked out muscles, as it carries away the lactic acid buildup there. A massage gun can produce the same results.

鈥淢ovement is key! My go-to for runners is walking for 20 to 30 minutes after a hard workout, but an easy spin or recovery swim will also work,鈥� says physical therapist and running coach Amy Parkerson-Mitchell.听

Hydrate, Hydrate, Hydrate

recommends drinking 7-10 ounces of water every 10-20 minutes during your run, and an additional 8 ounces within 30 minutes after. When you sweat, you lose water, which is important for oxygen delivery to the muscles. Plus, water acts as a sort of medium within the body to deliver nutrients like amino acids and electrolytes to damaged muscles.听

Focus on Heat听

You might be inclined to reach for an ice pack when you鈥檙e recovering from a long run, but Parkerson-Mitchell says that heat is key. In a comparing heat and cold therapies for recovery, researchers found that applying heat directly after a workout produced less muscle damage. Ice, on the other hand, is great for when you鈥檙e in the midst of DOMS, rather than before it happens, because it eases swelling and numbs pain.听

There are two types of heat therapy: dry heat in the form of heating pads, and moist heat in the form of steam towels or a hot bath. Both are effective, but the Orthopedic Institute of Pennsylvania says that moist heat works faster in changing the muscles temperature.听

Don鈥檛 Rush It

Amy Parkerson-Mitchell says warming up and cooling down is more important than people think, and skipping these steps can increase the time required for recovery from DOMS. Dynamic mobility exercises like walking high-kicks, knee-to-chest, and walking lunges are good for cold muscles prior to a run because you鈥檙e moving your joints through their full range of motion. One of the biggest mistakes you can make with DOMS is going too fast too soon after a hard workout.听

鈥淭his is why, with my clients, we do two hard workouts a week,鈥� Smith says. 鈥淭ypically, I give two days for runners to recover from a difficult run. If you do too much too soon, that鈥檚 when you lead into stagnant performance and overtraining.鈥澨�

But the too-often overlooked component of DOMS is the negative implications it has on your mindset. You might feel discouraged by how tough a run feels when you experience DOMS, especially after conquering a longer, tougher workout just a few days prior. Don鈥檛 fret or feel like you鈥檙e losing progress鈥攔emember that what you鈥檙e experiencing is completely normal, and something you can minimize for a sustainable, long-term running life.听

The post Feeling Terrible Two Days After a Hard Run? There’s a Reason….and a Solution. appeared first on 国产吃瓜黑料 Online.

As the marathon season in the United States winds down, a lot of runners are thinking about their 2024 goals and structuring some well-deserved time off from formal training.

Judging by social media, many runners are now taking an 鈥渙ff-season鈥� that provides more robust mental and physical recovery. This off-season is often considered mandatory, with most runners planning a few months of it before beginning formal training in the new year. But what exactly is an off-season?

What Is an Off-Season?

Truthfully, I鈥檓 not entirely sure. That term isn鈥檛 a formal vocabulary word from the world of running, meaning that you won鈥檛 find it in the coaching curriculum of USA Track and Field, the governing body for the sports of track and road running. It does say, however, that 鈥渢ime spent in non-training status should be minimized.鈥� As we鈥檒l soon see, most 鈥渙ff-seasons鈥� only include non-training exercise.

I also didn鈥檛 ever hear that phrase from any of the 11 coaches that I had during my eight-year career running cross-country and track at both high school and collegiate levels. While we had one season 鈥渙ff鈥� from formal competition鈥攖he summer months鈥攖his phase of was widely considered the most important training period of the year because it built the foundation of our endurance required while 鈥渙n鈥� season. But it was certainly never described as an off-season.

Curious to know how the term and concept of 鈥渙ff-season鈥� is being used in some of my favorite running books, I took a look, and here鈥檚 what I found:

• In Training for the Uphill Athlete by Steve House and Scott Johnston, there鈥檚 no mention at all of the phrase.
• In by Jack Daniels, there鈥檚 no use of 鈥渙ff-season.鈥�
• In by Pete Pfitzinger, he does not use the term 鈥渙ff-season,” but recommends 鈥渁 few weeks of no running or easy training.鈥�
• In by Brad Hudson鈥攎y favorite training book鈥攈e does mention the term off-season but recommends only one week off with plenty of cross training. He also disparages 鈥渙ff-season slackers.鈥�

So, where does this leave us? Is off-season training something you need to plan or care about, or is it mostly a made-up phase of training popularized by Runfluencers?

The Main Problem with Off-Season Training

The fundamental sticking point with the听 term 鈥渙ff-season鈥� is that there鈥檚 no clear definition. It鈥檚 more of a colloquial phrase used haphazardly by more casual runners. Since you won鈥檛 find instructions on this topic from the sport鈥檚 governing body, nor are most well-recognized coaches using the term, it can mean almost anything.

I鈥檝e seen respected coaches claim that the off-season is鈥�

• 8-10 weeks long
• A 20-50 percent reduction in mileage
• Time off completely
• An opportunity to try other sports

I鈥檓 not sure exactly how long an off-season should be, nor am I clear on exactly what kind of training (or lack thereof) should be included. There seems to be a wide variety of opinions, and none of them are wrong, but when a term has no real definition, it can mean anything. And when something can mean anything, it 诲辞别蝉苍鈥檛 really mean anything. We can鈥檛 expect recreational runners to apply a vague term appropriately to their training with any amount of success if the best coaches in the industry can鈥檛 even define it.

Thankfully, there鈥檚 a better option.

Instead, Let鈥檚 Say 鈥淧reseason鈥�

In episode 325 of the , I had a conversation with running coach and 2:34 marathoner Matthew Meyer about this topic. Meyer wants to change our language and have us call this time period a 鈥減reseason.鈥�

Suddenly, we now have a framework for understanding our goals during this critical phase of training. It鈥檚 neither a period off from running, nor is it a time to dramatically reduce our workload. It鈥檚 also not a static training phase that stays the same for a predetermined length of time.

RELATED: Why You Should Stop in the Middle of Your Run

Instead, our goal with 鈥減reseason鈥� is to calibrate ourselves for the upcoming racing season. This preparation will look different based on our goals and our individual strengths and weaknesses.

Broadly speaking, a preseason block of training should follow a few fundamental principles. It should:

1. Address weaknesses like , lack of endurance or speed, or high injury risk
2. Build a foundation of general fitness that will support the specific demands of training in the future (this is often a good time to set 鈥渢raining PR鈥檚鈥� like weekly mileage, for example)
3. Progress mileage, long run distance, workouts, and even strength training intelligently (this is not a static phase of training)
4. Last about four to eight weeks (any longer and you鈥檒l begin to miss out on other valuable forms of training)
5. Occur one to two times per year

Ultimately, your preseason should look very similar to your regular season of training. The main difference is the focus. During preseason, we may do far fewer high-intensity workouts (leading to more recovery and less injury risk) and plyometrics, but more overall mileage and cross-training. We may lift weights more often, but with less power. It鈥檚 a season of preparation, addressing weaknesses, and building .

RELATED: Best Exercises for Runners: The Ultimate Cross-Training Workout

When Can I Take Time Off?

Don鈥檛 worry, runners. I鈥檓 not recommending that you never take any time off. Far from it! In fact, I think regularly scheduled time off (and time for reduced training) is highly valuable.

, so a period off after a major goal race is a smart idea. Most runners will thrive on one to three weeks of no running post-race, with more time awarded to runners who are finishing a particularly challenging season that might have been longer, more intense, or more psychologically draining than usual.

After a few weeks of no running, preseason training can begin. The first one to two weeks will be easy, followed by progressive increases in volume and the reintroduction of workouts. Ultimately, runners should plan for about a month of time off and easy running before more formal preseason training begins.

Though the term 鈥渙ff-season鈥� might not be formally recognized, it does point to the need for recovery and variety. So let鈥檚 redefine this season not as 鈥渙ff,鈥� or one with a dramatic reduction in training, but more as a forward-leaning 鈥減reseason鈥� that invests in our future goals while prioritizing our need for recovery today. This approach respects the recovery process, helps you prepare for the future, and addresses your weaknesses so you can keep improving for years.

The post It鈥檚 Time to Rebrand 鈥淥ff-Season鈥� for Runners appeared first on 国产吃瓜黑料 Online.

You just spent months building the fitness necessary to complete 26.2 miles. It鈥檚 tempting to want to keep the momentum going post-race鈥攗ntil you head out for your first run and start asking yourself, to Des Linden nine days after setting the Master鈥檚 record in the Chicago Marathon, 鈥淓rrrm, where did all that fitness go?鈥�

After a big running event, you don鈥檛 want to just hop back on the hamster wheel. Respecting the post-marathon recovery period is crucial to making long-term gains, and most runners will benefit from at least one to two full weeks off from running. That may sound interminably long (it鈥檚 not, and even more of a break can be beneficial, too), but here鈥檚 why your body needs that time-out in order to come back stronger.

Don鈥檛 Rush the Comeback

Unfortunately, just like the only true cure for a hangover is time, you can鈥檛 fast-forward through the post-marathon recovery period.

鈥淧eople think they鈥檙e just recovering from that one day, but that鈥檚 not it,鈥� says Toni Kengor, co-founder and full-time running coach for . 鈥淵ou鈥檙e recovering from the last four months or so that lead up to the marathon. I think people underestimate the physical and mental fatigue that occurs in that process, and that your body and brain need some time to just relax.鈥�

Sore muscles are one of the major ways your body waves a white flag post-race, but being able to comfortably walk downstairs or sit on the toilet without holding onto the sink 诲辞别蝉苍鈥檛 give you the immediate go-ahead to get back to training. You may not be able to feel the recovery process after a certain point, says Laura Norris, a certified running coach, strength and conditioning specialist, and exercise scientist based in Colorado鈥攂ut you better believe it鈥檚 still happening.

鈥� shows that a marathon triggers a systemic inflammatory response,鈥� explains Norris. 鈥淚n the hours and days after completing a marathon, various inflammatory biomarkers such as creatine kinase (an indicator of muscle breakdown), c-reactive protein (an acute inflammatory response), troponin (which indicates acute damage to cardiac muscles such as heart), and lactate dehydrogenase (another indicator of tissue damage) are all elevated.鈥�

RELATED: Your Step-by-Step Post-Marathon Recovery Plan

Translation: Your whole body鈥攊ncluding your musculoskeletal system, nervous system, respiratory system, cardiovascular system, and endocrine system鈥攁re all impacted by the highly stressful bout of prolonged exercise, says Norris. 鈥淵ou can’t rely on a metric from a singular system (say, less soreness in your muscles) to ensure that all systems are fully recovered,鈥� she adds. 鈥淢ore than likely, soreness will subside within a few days, but that does not mean that other systems are ready for exercise again.鈥�

In fact, it can take up to four weeks for your body to fully recover physiologically from 鈥渕assive aerobic exercise,鈥� older published in Free Radical Biology and Medicine determined. And that 诲辞别蝉苍鈥檛 even address the mental aspect of training and racing. 鈥淵our life has been dictated by this event for four months or so, and that鈥檚 on top of life stressors as well,鈥� says Kengor. 鈥淭hat鈥檚 so mentally demanding, it鈥檚 important to give your brain time to relax post-race.鈥�

Do You Lose Fitness by Taking Time Off?

Sorry to say it, but, yes, you鈥檙e probably going to lose a little fitness during the post-marathon recovery period. A loss of cardiovascular fitness and endurance starts to happen after as little as 12 days of no exercise, a 2020 published in Frontiers in Physiology found.

But your body needs that break, because runners aren鈥檛 meant to maintain peak fitness all the time. 鈥淢ost marathon training plans push you into functional overreaching before the taper,鈥� explains Norris. 鈥淚f you jump back into hard training too soon after the race, you could risk reaching the point of non-functional overreaching or overtraining.鈥� And that can lead to fatigue, declining performance, and a host of adverse health outcomes.

Fitness progress isn鈥檛 a linear journey; you鈥檒l have periods where you鈥檙e increasing volume and intensity, followed by periods of de-loading or down time, says Kengor. Those rest or recovery periods鈥攚hich allow your body to make the necessary adaptations to the stress you just put it under鈥攁re what allow you to continue pushing your limits.

鈥淚t鈥檚 similar to how we slow down to speed up,鈥� Kengor explains. 鈥淎 lot of people don鈥檛 trust that until they try it for the first time, and then they see the positive effects and wonder why they weren鈥檛 always doing it.鈥�

You worked so hard to get to peak fitness, and the fear of losing it is understandable. But you鈥檒l return to those high levels of fitness more quickly post-race than it took for you to reach them pre-race, older published in PNAS determined.

鈥淢ost runners return to their fitness baseline in a week after a marathon鈥攅ven if they take that whole week off of running, has shown,鈥� Norris says. 鈥淓ven if you were to barely run for a few weeks post-marathon, fitness loss would not be significant. It takes a full six weeks for significant changes in musculoskeletal adaptation. Taking one to two weeks off post-marathon will not induce significant losses of fitness.鈥�

How Long Until You鈥檙e Fully Recovered?

Every runner responds to a big physical undertaking differently. Most runners should plan on a minimum of 7 to 10 days off of running post-race, says Kengor. Yes, you might feel antsy, but before you jump the gun, remember that this is generally how long the pros take鈥擫inden just happens to have a trail adventure in Japan on deck. Case in point: Last year, Aliphine Tuliamuk about taking a two-week break after the New York City Marathon, and Lauren Thweatt about taking three full weeks off after the Chicago Marathon.

But a 鈥渂reak from running鈥� 诲辞别蝉苍鈥檛 mean no exercise at all! 鈥淓xercise is a part of post-marathon recovery,鈥� says Norris. 鈥淚n fact, once you get past the initial rest phase immediately after a marathon, the blood flow from exercise will help you feel better sooner. It’s a fine balance of not rushing back, but also moving soon enough to help your body feel good.鈥�

RELATED: A Deep Dive into the Science of Marathon Recovery

Low-intensity activities like short walks, yoga, Pilates, and even light swims or gentle cycling lasting less than 45 minutes can be great for your body during that first week or 10 days post-race.

From a running perspective, the key is easing back into things. After two weeks post-marathon, Norris recommends re-introducing easy 30- to 45-minute runs. At three or four weeks, you should only be at around 50 to 60 percent of your pre-race average training volume. 鈥淚 personally don鈥檛 even introduce any workouts until after at least four weeks,鈥� says Kengor. Upping your intensity too soon also increases your risk of injury, adds Norris, but 鈥渂y then, the musculoskeletal system should be able to tolerate harder effort and increased mileage. This may seem conservative, but the athletes whom I’ve implemented this with have long-term development and a low rate of post-race injuries.鈥�

And if you feel terrible鈥斆� la Des Linden鈥攐n your first run back, that’s not only due to significant loss of fitness. 鈥淚nstead, the necessary time off may result in some dampened neuromuscular activity and slight reductions in blood volume, which may make a couple runs feel temporarily harder, but both will rebound within a few sessions,鈥� says Norris. 鈥淵ou may also feel bad because you are still recovering on a cellular level, or because your mind is still rebounding from the mental strain of training and racing.鈥�

The guidance above is generalized. If you go out for a run and it feels forced, it鈥檚 OK to stop and/or extend your break, says Kengor. 鈥淚 think people need to learn to pay attention to how they鈥檙e feeling mentally on those initial runs back because I think that鈥檚 an indicator of where you are in the recovery process. When you鈥檙e mostly recovered, your legs may not feel the freshest they鈥檝e ever been, but it shouldn鈥檛 feel like a slog.鈥� To reach that point, you may need more time than the runners you follow on social media, and that鈥檚 OK! Running will be there when you鈥檙e ready.

The post Don鈥檛 Skimp on Marathon Recovery appeared first on 国产吃瓜黑料 Online.

Runners spend a lot of time on their feet, so it makes sense that they are so obsessed with their footwear. But it isn鈥檛 just that are integral to your running performance. Once you slip off your trainers, it鈥檚 best to change into something that will not only feel great, but help you bounce back.

The best way to do this is with a solid pair of recovery shoes. Designed to give you maximum shock absorption, comfort, and relief, these shoes are just what you will need and want after your toughest workouts. And even on rest days, who 诲辞别蝉苍鈥檛 love a comfy shoe? To help you shop, we picked out our six favorite recovery shoes with options for every preference and season.

One of the most popular models on the market, the Oofos Ooriginals are favorite recovery shoes for a reason. They are made with a single piece of their signature molded foam which is highly effective at shock absorption. It also has a thong strap which works better than a slide for most people regardless of foot width. This is also made from the same material as the midsole so it is comfortable against the skin, and won鈥檛 rub or cause irritation. The shoe also comes in eight different colors including neutrals and some fun options like plum and neptune blue. It is machine-washable and designed to minimize odor so no worries if you want to slip it on after your smelliest, dirtiest runs.

One of the classics, the Ora slide is great if you need a super supportive arch. This shoe has the typical Hoka feel since it is made from injection-molded EVA like most Hokas are, and the arch is high, supportive, and feels great on tired feet. It also has the early-stage meta rocker which helps you to roll through the foot, increasing shock absorption and helping each step feel cushioned and comfortable. The midsole also has a slight lip which helps to keep the foot secure in the shoe, and built-in ventilation in the strap that helps keep your feet dry and slip-free.

This recovery 鈥榮neaker鈥� has a slip-on design that is breathable, durable, and highly cushioned. It uses a sugarcane-derived EVA foam which is a much more eco-friendly alternative to a traditional EVA. These shoes also have built-in acupressure which helps to stimulate and relax the feet with every step, and the perforations in the upper help keep your feet dry and aerated. The outsoles also have excellent grip which makes them a great pick for slippery and wet surfaces.

Most recovery shoes tend to be either sandals or slip ons which makes sense for post-workout, but if you want something a bit more secure, the OOmg Sport could be a better fit. This laced model is great for longer walks or those with a slender foot as it allows you to get an adjustable fit every time, and prevents any slipping or sliding. It has the traditional Oofos midsole, so it will feel just as great as the Oofos sandals underfoot, with the additional support of a fabric upper. This model is also fully machine-washable which makes for easy cleaning.

One of the first recovery sandals, we can鈥檛 forget the classic Adissage slides. These shoes have a nubbed midsole that massages the feet while you walk. Instead of just cushion, these shoes are designed to help the feet feel rejuvenated and relaxed while you walk. The midsole is made from a combination of EVA nubs and a soft, shock absorbing cloudfoam outsole. They also have a velcro strap that lets you adjust it to your ideal snugness. Unlike some recovery shoes which can be worn all day long, these are best used directly after a workout as they provide more of an acupressure experience than a comfort one.

While this is not marketed as a recovery shoe, it鈥檚 a great option for those who want something they can wear all day. Birkenstocks are notoriously supportive shoes that have cork soles that mold to the feet after long periods of wear. This eventually gives you a fit that feels custom to your foot. They also come in both soft and hard footbeds, though we recommend the soft version for recovery purposes or those that are used to a softer shoe. This model is a classic sandal style with adjustable leather straps. If you want an option for colder weather, we suggest the .

The post The 6 Best Recovery Shoes to Help You Bounce Back After Your Toughest Workouts appeared first on 国产吃瓜黑料 Online.