Debunking 7 Common Recovery Myths for Runners

Published October 2, 2023 08:55AM

Running is a unique sport, offering the thrill of exploring rugged terrain and breathtaking vistas. Yet, it comes with its unique challenges, especially regarding recovery. Whether you’re a seasoned runner or just beginning to lace up your shoes, it’s essential to separate fact from fiction when it comes to recovery. This article will debunk seven common recovery myths for runners, with insights from experienced coaches and professional runners.

Myth 1: More running equates to better recovery

Many runners believe running more will help them recover faster after a strenuous workout or jumping right back into racing after a big ultra. However, excessive running without proper rest can lead to overtraining and hinder recovery. Not only that but adding “junk miles” and endless doubles into our routine without much thought can exacerbate fatigue without the additional benefits we intend on.

We all wonder how Courtney Dauwalter does it–but even she emphasizes the importance of taking a step back, especially after her “triple crown” of Western States, Hardrock, and UTMB in a two-month window.

“I’m taking big-time recovery,” she said in a recent interview with iRunFar, adding that “the focus now moving forward will be to take as long as it needs to make sure all the reserves are filled back up, mentally, physically, emotionally, so that whatever we come up with for next year, I’m ready to go again.”

Recovery isn’t just about stepping away from running occasionally–it’s about providing your body, mind, and spirit the time it needs to repair. Overtraining can lead to injury and prolonged downtime. As the saying goes, more isn’t always better. While there are times for higher volume in your training, be sure you’re considering how adding that double or extra workout in your week will benefit you.

Myth 2: No pain, no gain applies to recovery

Enduring pain during recovery activities like foam rolling or stretching shouldn’t be an automatic mantra for optimizing your recovery. While some soreness or discomfort is expected during myofascial release or deep massage, sharp or excruciating pain could signal an injury or improper technique, potentially exacerbating the issue.

Boulder, Colorado-based Physical therapist Sarah Zimmer (Ceschin), PT, DPT, provides valuable insights, emphasizing that “your perception of pain matters. Sometimes, we overdo it, especially when we fear injury.” Regarding the “No pain, no gain” mindset, Zimmer adds, “I don’t endorse this philosophy for strength training, foam rolling, or recovery tools. However, distinguishing between ‘pain’ and ‘discomfort’ is crucial. When foam rolling, you’re likely encountering tender trigger points within muscle tissue. Trigger points are hypersensitive spots within taut muscle bands that elicit tenderness, twitch responses, and referred pain. Targeting these areas with your foam roller or stretching can relieve tense muscle bands, enhancing flexibility, joint mobility, and muscle function.”

So, should it be painful? Yes, you may experience tenderness and some “pain” while foam rolling, but staying within your comfort zone and taking breaks as needed is essential. Excessive force can lead to more soreness and potential muscle trauma, making it tight again.

Pay attention to your body’s signals the next time you reach for the foam roller or settle into a yoga pose. If you encounter sharp or unbearable pain, it’s unproductive and warrants attention. Instead, prioritize gentler yet effective techniques and consider consulting professionals like massage therapists, physical therapists, or chiropractors for guidance in managing any pain you might experience.

Myth 3: Active recovery matters most

While active recovery methods like stretching, foam rolling, and compression boots can be beneficial, they represent just one facet of the recovery process. Equally crucial are passive recovery techniques integrated into our daily lives, such as ensuring adequate sleep, staying properly hydrated, and maintaining a balanced diet. Both research and athletes corroborate these insights:

A comprehensive 2006 study published in the Journal of Sports Medicine underscores, “There is insufficient substantial scientific evidence to substantiate the use of the reviewed recovery modalities as exclusive enhancers of inter-session recovery for elite athletes… Future research should incorporate experimental models that mirror the conditions faced by elite athletes to explore the effectiveness of various recovery modalities further. Additionally, this forthcoming assessment should consider factors like the rate of post-exercise glycogen synthesis and the role of inflammation in the recovery and adaptation process”. It’s worth noting that nutrition, sleep, and training practices can directly impact glycogen synthesis and inflammation, potentially eclipsing the effects of active recovery modalities.

Professional trail runner and coach Reid Burrows shares, “I think the biggest myth of recovery is that there are ways to fast track or hack poor sleeping and general recovery habits. A specific tool (boot, special foam roller, etc.) or supplement will not help you if you’re not caring for your body. Often sleeping more than eight hours per night and eating enough when you’re training hard is as effective as the magic supplements or tools.”

Incorporate both active and passive recovery strategies into your routine. While active recovery isn’t necessarily harmful, prioritize the basics, such as quality sleep and a balanced diet, to optimize recovery.

Myth 4: Ice baths, cryotherapy, and/or infrared saunas are essential

We often seek cutting-edge recovery methods to boost our game when striving for peak performance. Athletes have long embraced ice baths, cryotherapy, and infrared saunas, but recent research has left us with mixed signals on their efficacy:

Ihsan M, Abbiss CR, and Allan R.’s study in 2021 suggests that the effects of post-exercise cold water immersion (CWI) vary by exercise type, with potential benefits for aerobic exercise performance but diminished adaptations for resistance training.

In 2019, Wilson et al. found that whole-body cryotherapy (WBC) may have advantages over cold water immersion in attenuating some responses following resistance training. Still, neither cryotherapy approach outperformed a placebo treatment for recovery acceleration.

In the realm of infrared saunas, research remains limited. However, an early study on male basketball players showed promise. After intense exercise, an infrared sauna session led to increased heart rate and certain autonomic nervous system changes compared to passive recovery. Muscle soreness was less severe, and perceived recovery was higher after the sauna, though this was subjective (Ahokas EK et al., 2023).

Zimmer adds valuable insights: “Infrared light can penetrate tissues deeply, stimulating mitochondrial activity, which aids in muscle cell and tissue regeneration. This can be beneficial for repairing post-workout damage, reducing the impact of DOMS, and potentially enhancing recovery from musculoskeletal injuries.” That said, if you’re looking to really adapt to training, some of these signals (DOMS and inflammation) are not necessarily bad, meaning ice baths may not be entirely necessary for continued adaptation.

The placebo effect might be the critical factor influencing athletes’ recovery. Ice baths can be uncomfortable, and cryotherapy and infrared saunas are expensive, with uncertain long-term benefits. While they don’t appear to harm, it’s advisable to experiment with various recovery methods to find what suits you best.

“Both ice/cryotherapy and infrared can be valuable tools for recovery, but the scientific evidence supporting their use for tissue recovery and injury is still limited,” Zimmer says. “These methods are generally safe to try, but remember that optimal recovery depends on a balance of training, rest, nutrition, hydration, mental well-being, and other factors, which vary for each individual.”

Myth 5: All stretching is equally beneficial

Not all stretching is equal. But why? Different types of stretching (static, dynamic, Proprioceptive neuromuscular facilitation, or PNF) have distinct effects on the body. While static stretching can improve the range of motion, it might not be the most suitable choice before a run, and the impact on recovery can vary. PNF has a similar effect, showing signs of improving range-of-motion but potential negative implications on strength and performance when done before activity.

Many coaches suggest that dynamic stretching is often more beneficial before a run and recommend that static stretching be done after your run to improve flexibility without compromising muscle power. Emerging research supports this notion, suggesting that dynamic stretching can improve sprint-related performance, translating to better running performance. Tailor your stretching routine to the specific demands of running. Dynamic stretches can help activate your muscles and prepare your body for the challenges ahead.

Myth 6: Training requires us to train hard (or moderate) all of the time

While some runners overdo it on the intensity, others stack up the volume without much thought or do the same type of training (similar pace, similar vert), day in and day out. This is often called the “gray zone,” a trap we want to avoid.

So, how should we approach our training? A recent 2023 study suggested that lactate-guided threshold interval training (LGTIT), a high-volume, low-intensity approach, may enable more rapid recovery through lower central and peripheral fatigue. Incorporating this LGTIT method (in the case of this study, one VO2 max day per week, with another 3-4 easy days) allows for achieving high absolute training speeds. It maximizes the number of motor units recruited despite a relatively low metabolic intensity (i.e., threshold zone). This training approach may increase our mitochondrial adaptations and positively affect our training without additional strain.

In short, we can get a lot from threshold workouts and hill strides or shorter intervals sprinkled into our week. Be sure to incorporate mostly easy-to-moderate efforts versus the higher intensity approach for optimal recovery from your training (the ‘ole 80/20 rule applies).

Myth 7: Recovery Drinks (Chocolate Milk, Protein) Within 30-60 Minutes After Running Are Essential for Recovery

You can put down your chocolate milk for a moment. The age-old rule that we must slurp a recovery drink within the “golden hour” or precious recovery window after our runs are flawed. That being said, post-run nutrition is still important.

Registered Dietitian Alyssa Leib of Peak to Peak Nutrition, based in Golden, CO, explains, “We want to take in carbs and protein after running to replenish glycogen stores and repair muscle tissue. Research is mixed, with some studies showing that taking in this recovery meal/drink within an hour promotes muscle protein synthesis significantly more than if you delay the meal for an hour. But this doesn’t mean that you get no benefits if you wait! Generally, the sooner after running you take in this meal, the better – but the “anabolic window” likely lasts about five to six hours.”

Separating recovery fact from fiction is crucial for runners. As you conquer rugged terrains, remember that effective recovery is about rest, nutrition, and listening to your body. Incorporate these insights and strategies into your training, and you’ll be better equipped to tackle the roads or trails and enjoy a long and fulfilling running journey.