The Best Recovery Tips for RUNNERS

[@SotaMaehara]

It will be hugely appreciated if you can leave a like and comment on the video! I use these metrics to work out what you guys enjoy and want to see more of!

[@MattShubert]

really enjoying these vids, the way you deliver these complex topics is super helpful - not too "dumbed down" but also not too dense or unstructured. And really digging the beautiful Tokyo shots in between the info dumps, you're living the dream! (and I know it's been said by others but the way you eat rich foods literally right before runs is crazy to me 😂) one minor recovery topic i didn't see you cover here that I've always been curious about, is the efficacy of compression clothing post-runs, particularly socks (e.g. compressions socks that cover the foot up to just under the knee). I use them occasionally after hard or long runs and I *think* it helps with inflammation but never been sure on how accurate that is

[@SotaMaehara]

Ooft that’s an interesting topic! I’ll see if I can find some info on it Also thank you so much for the feedback! I love well thought out comments like this, much appreciated 🤝

[@RanToJapan]

Foam roller GANG 💪 It’s more a pre-run ritual that’s just embedded in my routine… hard to tell if it actually helps at all!

[@bon277]

Yet another great video! And thanks for introducing me to another mantra!

[@SotaMaehara]

Anytime 🤝

[@joshkwan]

I’m here for all the pre-run snacks. Thanks for distilling all your knowledge into a video for us 🙏

[@SotaMaehara]

You’re gonna be the one in the video having pre run food with me next month

[@BradleyChapman-oj9hx]

Love the videos mate!! Thanks for all the advice

[@SotaMaehara]

No probs! Appreciate the feedback

[@OsirisTorres]

NEEDED THIS !!!

[@intenseatfit]

Awesome video and great summary of key recovery strategies. Thank you, Sota!

[@SotaMaehara]

Thanks for your newsletters!!

[@rof8200]

Thanks for the tips

[@SotaMaehara]

Any time 🤝

[@wattsvanes4613]

Recovery is the main thing I’ve been struggling with recently, so it’s great get a video from you helping out 🙂

[@SotaMaehara]

Glad it's useful!

[@reieli87]

15:50 Bouns Tip very useful.. It has got me thinking if I'm rushing the process. Thanks for sharing, keep up the great content 😊

[@warut555]

Thank you Sota!

[@SotaMaehara]

No probs!

[@mauiswift6391]

Thank you !

[@Amtcboy]

I don’t know if you covered this already, but would like to know why my calves tire early, accompanied by calf pain. If I reach the 18-20kms, I start to have calf cramps. I believe I train correctly and not behind with nutrition.

[@SotaMaehara]

Sounds like you just have to get to the point where you can handle the load better. There's no real shortcuts, just more years of running, but also doing specific calf strengthening exercises will help for sure Bent knee calf raises is my biggest recommendation but there's a lot you can do

[@wjnston]

thanks for the tips sota! in terms of carb refueling, what are the time windows for immediate vs delayed?

[@SotaMaehara]

The study itself was immediately after vs 3 hours after. So even a 3 hour gap between the end of your run and refuelling can have a slight comprimise on performance the next day - even though there's no long term downside. Moral of the story, if you wanna feel good in training the next day, eat immediately after your runs Considerations & limitations of the study - all participants were male and there were only ten cyclists

[@XiaoMega]

Hey Sota, would really appreciate if you could cover a topic on the benefits and main difference between running a LSD in a single session vs splitting the LSD into 2 smaller runs within the day.

[@noeidee924]

Developed knee pain, after doing an easy slow long run (20 km). 🙈 Guess I have to rest this out until fully recovered. Thanks for the tips. Never did foam rolling regularly and also do too irregular stretching schedule to even have an effect ( like less than once a month). It’s my first time though to develop knee pain after running for over a year.

[@bernsantos4737]

Thank you all makes sense .

[@SotaMaehara]

No probs!

[@4plum]

Konnichiwa. I used to live in Japan for 2 years, but never saw the streets of Tokyo so empty! Running was an obstacle course at times. Any thoughts on using Heart Rate Variability (HRV) to see how recovered you are? I just bought the Morpheus with its proprietary recovery algorithm, and am learning how to use the data it gives me to adjust my training intensity. Thanks for the videos ;-)

[@SotaMaehara]

Hey! I'll be honest, as of now, I haven't looked too much into the science but I definitely use it to get somewhat of an idea of how recovered I am, but I don't use it as the be all end all. I get the science in terms of the fact that it's denoting the balance between the sympathetic and parasympathetic nervous system though

[@Etherkai]

[8:45] Fun fact: the 10,000 steps guideline originated from Japan!

[@SotaMaehara]

I actually did hear about that

[@JoutarouKuujou1]

Great, I've been wasting all my time stretching for no reason lol Will be glad to cut this out of my routine and save some time

[@Amtcboy]

I’d eat about 30mins after training, not right after. Blood flow right training is very high in the muscles, and very little on the splanchnics.

[@SotaMaehara]

Yeah true, the study was immediately after vs 3 hours after and therefore your 30 mins after would be valid The blood flow part makes sense too

[@adammason7895]

Algorithm go crazy

[@Jon-hb6gx]

Massage guns?

[@SotaMaehara]

Forgot about that, might need to talk about it in a future vid

[@Jon-hb6gx]

@@SotaMaehara That would be cool, thanks