What is actually essential for regeneration
The bad news is that there are no tricks that will help you recover faster. After exercises, the body needs time to retain all its structures. The good news: You can do a lot to ensure that the regeneration phase does not last longer than absolutely necessary. Too little sleep, too much alcohol and stress - these regeneration killers should be avoided. The most intensive form of regeneration is: sleep. Studies have shown that the need for sleep increases with the duration and intensity of training.
Therefore, make sure that you get your individual amount of sleep. Individual, because not all people need the same amount of sleep. However, anyone who claims to regularly get by on less than six hours of sleep a day and be a good runner is deceiving themselves. Six hours per night is considered by scientists to be the absolute lower limit. Seven to nine hours of sleep at night have proven to be ideal for regeneration. Women need more sleep than men.
Anything that relaxes body, mind and soul also helps to regenerate: a bath, sauna, an evening walk, a good book. Try techniques like autogenic training, yoga, progressive muscle relaxation or breathing techniques. Maybe there is something for you.
There is only one thing you should avoid: running. It does not help most people recover from running. Every new run is another strain. The so-called "regeneration runs" are reserved for top athletes who actually regenerate at a slow pace. If you want to continue to improve your endurance during the recovery phase, you should switch to sports that challenge your body differently than running and where your legs do not have to carry your entire body weight. Swimming, cycling and aqua jogging are particularly recommended, without overdoing it.
