How to recover like a PRO, and maximise training benefits

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Looking to take your training to the next level and recover like a pro? Look no further than this comprehensive guide on how to recover like a pro and maximize your training benefits!
In this video, we'll cover a wide range of topics, including the importance of rest and recovery, the role of nutrition and hydration, and the best practices for foam rolling, stretching, and other recovery techniques.
Whether you're a seasoned athlete or just starting out on your fitness journey, this video will provide you with the tools and knowledge you need to optimize your recovery and get the most out of your training.
So if you're ready to take your fitness to the next level, be sure to tune in and learn how to recover like a pro!
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[@kwd-2023]

This vid is loaded with wisdom. "You get tired before you get fit", so true.

[@terciosantana4697]

true indeed!

[@cameronemery321]

Think you mean 'tarrd'

[@nathananderson8720]

This is one of the channels that gave me the courage to start my KZbin channel 6 months ago about self development. Now I have 367 subs and > 100 hours of watch time. I know it’s not comparable with others but I’m still proud I started because I’ve been learning so many lessons that I couldn’t have learned without getting started in the 1st place.

[@JayRappa]

I’m glad you mentioned strava because that’s the biggest enemy to the proper psychology of an easy day

[@vwc06]

Your videos have been so helpful. Thank you for making these

[@surfingrunner]

Really enjoy your videos and coaching. Great work.

[@vikroy3777]

It's a good shout. Having to work today but being aware of things like my stress reactions all contribute to recovery.

[@francisricht5412]

Thanks mate for these great clips. You inspire me to my running and training. And as a “lone trainer” your quality film clips makes me feel I have a training coach to listen to. Keep working hard 👍

[@davidrosenthal5795]

Love all the videos! Very motivating.

[@freddiedalton]

Great video and really insightful. I'm watching this while devising my own running plan and it has stressed the importance of easy days to me for definite!

[@Hillrunner50]

Great video and great wisdom. I’m going to share with my running group.

[@francescovuoto1022]

I was loving the weekly review video, I think those were pure gold for someone that wants to understand how things are done properly. Damn youtube algorithm, I'll on the website

[@ianbarnett6027]

Great video again Stephen. Flagstaff looks an amazing place. Thank you.

[@onwithandoverwith]

Excellent. Thank you for sharing your wisdom.

[@speedy_o0538]

Bloody amazing video and advice!! I've recently got back into running after 10 years off (I got really into weight training and sadly bought into the whole "cardio kills your gains" bs). I "look" fit but I'm so unfit that I can't stay in a zone 1 or zone 2 HR whilst running and have to stop and walk all the time. Maybe it is best for me just to chill on a bike for an hour instead. Thanks your advice Stephen you've earned yourself a loyal subscriber!

[@gloomybearr2660]

I tend to be hard on myself that I doubt myself that I’m being hard on myself. This was the best description of why I burnt out on my fitness journey. Thank you

[@PhillipTailby]

Stephen keep this quality coming - awesome advice and honesty. If anyone reading this comment is not sure whether to sign up to the running master class, stop wasting time and sign up, it’s absolutely chock full of great info

[@MattShubert]

Killer vid as always mate, great advice. I was wondering if you had any, or were planning any, videos focused on taper strategy, particularly for the marathon? I've always found these periods tough psychologically.

[@Brownies9000]

Video quality is amazing!

[@aaronbr2001]

Your subscribers have doubled in the last couple of months 🚀 best running channel

[@pauledgar4838]

Excellent video again Stephen, i have been following this from the start.. I so want you to make the Olympics.. Be proud of yourself 👍

[@copperdan7667]

It is so easy to forget that games happen during recovery. This was a good reminder to myself that I need to do more massage and foam rolling on my recovery days. Thanks

[@georgemarc694]

Watching this video and surroundings around you , I can't believe you ran in a tiny park from Barkingside East London. There I do all my running sessions and on Strava you are still the CR on that particular segment. Such a good motivation for me 💪💪💪

[@VerusAthleta]

Hey Stephen, can you please tell us more about your training? How you regulate the Volume and decide how much you run? Do you use autoregulation? Would be interesting!

[@justin-fractionalhub5532]

Love the Rawness, good show!

[@lexyruby70]

Keep beard!!! Thx Man !!! Nice tips… keep the great work Éxito!!!💪 good luck

[@p6hj3434]

Nice. Been wondering how training was going for you. Going to check out the video log on your site.

[@RSingh-rm8cw]

Right, great advice, cheers

[@ericflynn6541]

I started running 2 years ago when I was 34 and I've been through a TON of the channels on KZbin. Your channel and teaching style is the best by quite a bit that I've come across and it has helped me so much. Thank you for the help

[@fecardona]

Any particular channels you would advise against? Thanks

[@Besotted85]

Proper bad ass.. I want to see more. Thanks for the video.

[@seanbrooks870]

That's a beautiful trail. You made me want to go out and explore nature for some trails.

[@krisdrivera]

Thanks for your amazing content. I am a member of your site. You have been helping me so much in my running journey. I am learning a lot from you. I believe in you as a coach, mentor, runner, athlete, and person. Your running content is the best content I have seen, and I have both watched and read alot of running content. You are an inspiration. This is one of your gifts. Thank you for sharing your knowledge. I believe you will reach your goal for the Paris Olympics 2024. I will be rooting for you. Thank you again.

[@ryanmiskin8925]

X2, it would be very cool to see him in the Olympics and feel like I followed him on his journey to that point.

[@stephenscullion262]

Thanks

[@LukasBazyluk1117]

Great tips!

[@owenearl9121]

Great vid!

[@allheartrc]

I love yelling stephen! Best pro runner/coach on KZbin. Thanks stephen!

[@bartb217]

Recovery runs/days are hard to get right. I was still too tired after a recovery day with a recovery run, so I tried multiple things to rest and be less tired the day after. In the end lowering the pace and all kind of other things made no difference, what helped was lowering the distance from 12k to 10k and feeling the effort, not looking at the heartbeat, now I feel a lot better the day after a restday.

[@chrismcginn4905]

Came across this video and my ears perked up immediately, no mistaking that accent. Fellow nordie here.

[@sldorse42]

Great video! I can not wait that for some of those videos t be on the website, I did not see any of them on the site yet.

[@stephenscullion262]

One going up today, file was too big

[@sldorse42]

@@stephenscullion262 AWESOME!!! I will be on the lookout mate

[@Daveyboyroy]

Hi Stephen, love your videos. Do you do training plans? I'm looking to go sub 3 and I'm looking for a solid training plan from someone who knows what they're talking about!

[@ckrubb]

This is so refreshing. The "stay hard" culture on the internet can be very detrimental. Most athletes should only be doing a few tough workouts a week.

[@danieldunstone6128]

thanks legend i glad im glad cyclings worth doing since i do it anyway on my off days and all the time when i was injured long rides mediation out in the sun riding listening to metal developing my low aerobic base i think but lost allot of race fitness and high aerobic and running efficiency since i been back running this year getting flogged by heaps, i still do cycling because i enjoy it and its a low impact alternative to running and hope it benifits running since it is allot of the same muscle groups and simular movment

[@southwestlegends6912]

Thank you coach I’m back. Herniated discs recovered.

[@trinichinee6426]

Love the information bro how do I build my fitness to the level like u where I can do easy runs and keep the heart rate lower than 50 beats of maximum

[@MrPhibib]

Hey Stephen, love the content. I’ve bought your half marathon plan and just come off a 5k training plan. I’ve got about 16 weeks till the half and aiming for around 68minutes. As the plan is only 10 weeks, what should I do for the remaining 6? Repeat some of the weeks?

[@michaelwalker1104]

Nothing but brilliant as always!

[@lavatr8322]

There's something about Arizona that Gets me pulled towards ..... Idk I'm not even American or a Westerner but I watch 2-3 KZbinrs from Arizona and now I want to visit Arizona. _Also I watched the Family guy episode of Peter explaining Tucson that got me more interested in Arizona_

[@skiaddict1461]

Wow, very good philosophy about training! Thanks for sharing!

[@maxivy]

My favorite strava follow

[@peytonjohnston2755]

hey stephen, i’m in between training blocks and i’m working on building up my aerobic base. it’s been all easy miles thus far, not any kind of speed work. my mileage this week was 50 miles, and plan on progressing until 70 miles a few weeks from now. only then do i plan on adding speed work. would it be more optimal to add speed work in sooner, or do you suggest sticking to just the easy miles. your videos are always so informative, thank you much!

[@zugzug733]

Personally I’d start adding it in gradually via hills. Adapting to the stress earlier/ more gradually will make it easier on your body later

[@expatadventureturkey9324]

Great content, just came off a race that was a training race for future summer races but don’t know how to come back after a long race. 48hrs recovery or a week off…etc

[@ryanmiskin8925]

listen to your body. I just do 5k's for now, I take 2 days off after a race regardless, so that I feel great when I start training again. Taking 7-10 days off after a marathon isn't uncommon.

[@ThatRunnerAaron]

When you say ‘steady day’, what does that mean? Is the Z3 running?

[@Amanda.c91]

running with low heart rate, easy, "slow" and enjoyable is my run every day :D tis how I stay consistent! but im not running for income, I run to log those loooooong miles and to keep that longevity! so mediative to train in that aerobic state nearly exclusively. Anyone else train low heart rate/maffetone method?

[@quengmingmeow]

What type of bed do you sleep on? I have heard very little to nothing from long course tri athletes and Olympic caliber runners about their beds and pillows--something I believe should get a lot more coverage since we can compare sleep data from our watches. On a different note, I’d love to see you go up to the Arizona Snowbowl and run the trail to the peak of Mt. Humphrey. There’s probably still snow up there…..but go get some man!

[@wes7948]

I see that the plan is to do runs Monday - Friday. What do you do on the weekends? Not run at all?

[@philault2854]

I might be a bit late with my question, but I just watched the video. Do you recall the temperature and humidity the day you did this run?

[@PoetWithPace]

Thanks for the info Stephen. Not heard foam rolling used for recovery in a while. I heard a lot of pros used to sleep a lot during the day. Is this true?

[@ryanmiskin8925]

A nap during the day after training and refueling is an awesome way to recover. I always felt amazing the next day, even after a very hard workout, if I had a nap. Maybe it’s just the overall importance of sleep? I don’t know…but a 60min nap plus 7hrs sleep always felt better to me than just 8hrs.

[@PoetWithPace]

@@ryanmiskin8925 indeed Ryan, can't beat a nap!

[@KP-ox5yo]

I don’t know you so well yet but have you looked into vegan/vegetarian diet for endurance training, what do you think? Know anything about your athlete peers on how many pursue such diets?

[@CarloS-dc9zm]

Can we do plyometric exercises during recovery day?

[@hoospoodles]

exactly right

[@nefitru]

What heart rate monitor do you use?

[@zorannayagam7602]

Could an easy day be a weight training session at the gym ? I'm a cyclist not a runner but the principal is the same.

[@EhButU]

How do I fit a day job in ?

[@bretgreenfield9501]

Live and grow, up:)

[@henrycook6376]

Yeah, love those rare places where there are no people! Enjoy your special routes!

[@T1MB05L1C3]

I've realized that my easy days have been too easy and as a result I've plateaued. I'm 3 weeks out from race day but I have dialed it back the last two weeks. Hopefully I get my legs back underneath me after another week. My plan for the next cycle is to really build the easy zone for 6-8 weeks first (maybe with a couple workouts/strides) before going at it with workouts after that.

[@timmayes5593]

How slow were your easy days compared to race pace?

[@T1MB05L1C3]

"Easy" used to be 7 min/mi (4:30-ish/km) while 10k was 5:28/mi. Easy is actually closer to 8 min/mi (5 min/km) right now, I'd guess I could do a 10k at 5:50/mi right now.

[@tarun9542]

@@T1MB05L1C3 wtf 7 min/mile easy😅 That's my goal race pace. How long did it take to get there? I have been doing 40-45 miles/week since 1 month (running on/off since many years) and plan to get to 60miles/week base in 1-2 months, and then hold it there for 1-2 months more with workouts added. You think I can do 7min/mile half marathon in October?

[@T1MB05L1C3]

@@tarun9542 Last December I did a half marathon at 1:22:01 (6:16/mi), so yes I have. And as I mentioned my easy pace is closer to 8 min/mi right now)

[@andrewalexander96]

Jaysus that norn Irish accent cuts like a knife.

[@AmarSingh-ew3nc]

I done 19km over the space of the day and my knees became very hot and inflamed - not good 😢 I ran down hill and one point and im guessing that considering I'm rather heavy, (95kg) running down hill is maybe too high impact for ma poor knees.

[@bulentergun7258]

[@Superlux777]

So is it genetics or training to go from a 2:09 marathon to a 2:05 or less? Is Kipchoge just a freak of nature; genetically blessed; or has superior training programs??

[@dylansnelling4203]

My swim coach has us go hard Monday and Tuesday then recovery swim Wednesday and then hard Thursday. Friday depends on what we do on Saturday but usually is less yards and more details. Then Sunday off. Is that bad I don’t go every other day recovery?

[@SirAdammmmm]

Swimming is more forgiving due to no impact

[@curtconroy8789]

At your mileage rate, how often are you changing shoes? Surely not every 5-6 wks ,every 400 m. That would get $$$

[@diarmuiddoyle4065]

Half-naked muscly guy running thru the woods talking to himself in a weird accent? -No wonder you don't meet a soul - they are hiding!😉 Good luck to yourself and Efrem with the 10k on Saturday

[@rossvalenti4042]

Any happen to know this location?

[@dallas3992]

1:43 i'm callin georainbolt 😈

[@CraigalFun]

Northern ireland twang

[@ricodelavega4511]

"I'm not telling you where it is," which is certainly a secret since none of us channel viewers are also on strava, not a single one of us.

[@stephenscullion262]

Alright Sherlock it was a joke ha

[@rlendore65]

what heart monitor is he using ?

[@toddapplegate3988]

Definition of professional endurance athlete " a person that masters the recovery so that they can bash themselves with mileage , intensity and stresses to achieve improvements" . Carpentry, the recovery run is sanding after the boards are fastened together.

[@cristian-adrianfrasineanu9855]

Imagine somebody throwing their Fenix 7x Sapphire to the bin 🤣

[@jcorcoran6686]

thats a goober car there

[@houch250]

It wont be easy if a bear comes chasing 😂😂😂. Thnx for all the advice.

[@idkanaccountname]

I thought Arizona only grew cacti 😂

[@pankajrawat6410]

And i am recovering by laying down on my bed and watching you😂😂

[@robertsmith7667]

How about just rest completely on your easy day,

[@mana2279]

Where are those weekly check-ins :)

[@stephenscullion262]

Now on Joggingroom

[@iannovick]

Lord almighty did I need to hear this today.

[@brucecorey24]

😂 Coach said 10 through 16 weeks for some. My dumbass is running my 1st half in 9 weeks and i dont have a running background 😅...guess sometimes you don't need a plan. You just need balls. Wish me luck because I'm crossing that finish line one way or another

[@Milo-Mike]

You done it? 😅

[@brucecorey24]

@Milo-Mike Mission complete. Shitty overall time, but I ran the whole thing in 2 hours. For my 1st half with no real training, ran all miles without stopping with only 7 weeks total. One week of getting sick and the other for a deload...I'll take it🤙🏾😎

[@Milo-Mike]

@@brucecorey24 damn, where you able to Walk after that or did you Rent a wheelchair? I mean, achillis tendon should be fried 😤

[@brucecorey24]

@Milo-Mike Naaaah, I was good. Lays potatoe chips for some salt and went home. Was sore for a few days at work, but nothing crazy. Long story short for more context...Im 37 and have a combat sports background...so I have SOME type of running background, but 6 miles is the furthest I had run before that...and that was over 10 years ago...since then, lil 2 mile runs here and there and maybe a 4miler...running is not my thang.

[@Milo-Mike]

@@brucecorey24 got your sodium intake via Chips 😂👍, still going strong in mid 30's, i Hope you have other Goals left! Even tough running seems to be Not a real Challenge. Except a real Marathon 🤔

[@evolvc]

👏

[@SpindlyScoudrel]

I try not to f**k it up, I really do, but I just do😂

[@stephenscullion262]

Haha we all do

[@PoetWithPace]

🤣🤣🤣

[@francoisdebaisieux5885]

A easy or a recovery day is a day without running

[@simoF6]

Is there any friggin bears out there ?

[@Suriprofz]

So essy if you dont work

[@ellinorjohansson4173]

It’s easy for you to. You have to make time for training 😅

[@arrowhead6486]

I just wanted to lose 10lb. After a JuiJitsu injury. Here I am. Smh

[@muhammededipkarabacak6654]

@Stephen Sucillion Dear Coach, first of all, thank you for your tips. I am 43 years old. I ran a MARATHON in 2 hours 45 minutes 10 seconds. What would you recommend to lower my rank to Sub 02:30 and below? Thank you very much in advance.🏃🏻‍♂️🤴🏻👣👟💨🔥💞🇹🇷🙋🏻‍♂️

[@tommoore3292]

Gr8 time ,iv a 2.49 . Id love a 2.45 but afraid of gettin injured

[@jansnauwaert1785]

Nice. But you don't have to repeat the same thing 3 to 6 times.

[@Ben-yw8be]

Easy days: no running at all.

[@arpadnagy1354]

"How to recover like a PRO" - Answer: be a PRO. If you are not a professional, you will work 8-10 hours a day so you are tired every day as hell without running a single km. :)

[@Cloud007.]

Bad attitude.

[@PoetWithPace]

Do you sleep? 🤔

[@arpadnagy1354]

@@Cloud007. I was not talking about attitude or any kind of emotion. If you are not professional and work 8 hours a day, even if you sleep perfectly, eat perfectly, stretch perfectly, you will still not be able to regenerate like professionals do, because between training sessions, the professional is laying in a bed or just chilling (thus increasing his energy levels), while you as a worker are taxing your nervous system, be put under stress, hurry to meet deadlines, give presentations, solve problems, focus, make decisions, etc.. (thus decreasing your energy levels). It is not about attitude, it is a very simple scientific and medical fact. You don’t see olympic top swimmers or any athletes working a full time job and you don’t see full time workers bringing home olympic medals. If olympic top athletes would be able to regenerate perfectly while operating in a full time job, then why don’t they do it? It would just bring them extra money right? Who doesn’t want a significant amount of extra income? Lot of professionals struggle financially, while still holding the opportunity of working a full time job like everyone else. They still refuse to do it, because it decreases the quality of their regeneration therefore decreases the running performance.

[@DavidRyle28]

Have you heard of the office worker who won the Boston Marathon in sleet and rain? Check it out, science and medicine are wonderful tools to understand the unexplainable, I will admit. However my friend, in this wonderful and messy life, even if you work a 9-5. Have kids, a wife and major responsibilities. Anything is possible, close your eyes, dream a crazy dream and make it your reality.

[@PoetWithPace]

@@DavidRyle28 was that the 2018 Boston? If so, i was there!

[@garystanley3966]

Ahh my vote lost haha well.. atleast shave for paris? 😂

[@ajayaltman8114]

Why do you wear that strap around your chest?

[@xplzf]

it's a chest strap heart rate monitor. helps him accurately monitor his heart rate while exercising.

[@ajayaltman8114]

Ok, I figured it was something like that

[@thundertube]

lol i know where you are though.

[@bretgreenfield9501]

How about this dude, don't ever use that word, does not excist to me, and I race you. I am the wet sweat shirt guy, remember me:)