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  • Recovering from sprinting

    How do you handle recovery from sprinting? I sprinted today during my lunch hour. I basically went for a slow jog and then in the middle of it, I ran as fast as I possibly could and counted 20 or 30 breaths before I gave up in exhaustion. I rested, then did it again. Then jogged back to my office. Well, okay, I walked half the way back to my office.

    When I got back to my desk, I was pretty wiped out. It was hard to sit. I couldn't get comfortable. I went walking around campus hoping to feel better and just felt tired and wiped out. I was not hungry before I sprinted but afterward I was totally STARVING.

    What do you do to recover after sprinting?
    Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

  • #2
    Plan to feel weird awhile. I sprint on days when I know I won't need to do too much else.
    Crohn's, doing SCD

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    • #3
      Eat and rest. Up your carbs. I alternate hot/cold on my showers as well. Keep walking later today and especially the next few days.

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      • #4
        Originally posted by sbhikes View Post
        How do you handle recovery from sprinting? I sprinted today during my lunch hour. I basically went for a slow jog and then in the middle of it, I ran as fast as I possibly could and counted 20 or 30 breaths before I gave up in exhaustion. I rested, then did it again. Then jogged back to my office. Well, okay, I walked half the way back to my office.

        When I got back to my desk, I was pretty wiped out. It was hard to sit. I couldn't get comfortable. I went walking around campus hoping to feel better and just felt tired and wiped out. I was not hungry before I sprinted but afterward I was totally STARVING.

        What do you do to recover after sprinting?
        A. Eat.
        B. Sleep.
        The Champagne of Beards

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        • #5
          Sprinted today. Came home, ate, took a hot bath with epsom salts, then a cold shower. Rest is definitely key!

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          • #6
            I find it has to do with helping your body adapt to the new stress of sprinting regularly rather than adding or subtracting carbs. Walking on recovery days helped me heal and prepare for another session immensely. I would highly recommend a daily or every other day several mile walk if you can bear it.

            After the fourth or fifth session sprinting I would still be totally pooped, but in a more targeted muscular way and not so much in an all encompassing ready to nap way you have familiarly described.

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            • #7
              I wasn't ready to nap. It was more like I just couldn't sit and be comfortable. Legs felt antsy and jelly-like.

              Later I couldn't get to sleep at all. I was hot and had the jimmy legs.
              Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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              • #8
                A foam roller will do wonders as well.

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                • #9
                  I sprint 1-3 times a week and whilst the actual sprinting is still tough (and always will be!) the recovery has been much easier since I've been doing it more regularly. I try to stretch after sprinting, that helps too.

                  I also find that sprinting reduces or totally eliminates any feelings of hunger that I may have been feeling. Interesting that you would have had found totally the opposite!

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                  • #10
                    In my limited experiance recovery improves vastly as you get used to sprinting. Jelly legs, muscle stiffness the next day, massive hunger - you've probably just used up most of your gylcogen stores so they want to be replensished - were what I used to get after spriting. Now I don't really get any recovery stuff, I can pretty much carry on the day as normal - even contining to fast till lunch time or later if I do them in the morning. I know I'm going harder and faster each week, I'm now doing 8 full out sprints, and the distance I can cover till I'm not running flat out is getting longer, and I'm the pace which is max effort is getting faster in the later sprints, but still doesn't seem to wipe me out like it used too. Hopefully you will get used to it in time and the effect will lessen on the rest of your day.
                    You know all those pictures of Adam and Eve where they have belly button? Think about it..................... take as long as you need........................

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                    • #11
                      Okay then. Just get used to it.

                      I'll admit I haven't been very regular. Less than once a week. But I do make a good go of it when I do it. I was just surprised by the hunger and jelly legs and the fidgeting and wished I could do something to be able to sit still. All I had available to eat was sardines, too, which kinda sucked.

                      Man am I sore today. It's not like I never sprinted before but I must have done a particularly good job of it yesterday because I've never been this sore afterward.
                      Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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                      • #12
                        I just logged in to ask a very similar question. I've done some sprinting today - I sprinted for 30 secs with a 1.5 to 2 min walk, then repeated 5 times. I warm up and cool down afterwards. This is my third sprinting session. I was aiming to do this twice a week, I really enjoy it but I'm also finding it quite hard to recover. I have a few questions regarding this - is twice a week too much? (I'm 52 by the way if this makes any difference) am I doing too many reps? do I need to eat more calories, or more carbs on sprinting days? I feel very hungry afterwards, and last time I sprinted, the next day I resorted to a chocolate binge, and today I'm wanting to eat more fruit.

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                        • #13
                          I think Mark recommends once a week is plenty and that some athletes even recommend every 10 days. But some people around here do it more. Mark makes a point that more isn't better.

                          I'm sore on my back and breast bone (probably from the breathing), on my inner thighs and lower legs. What a mess.
                          Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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                          • #14
                            I find recovery from any strenuous activity (talking max level here, not just some pullups) is easier if you eat breakfast the next day. Not saying fasting isn't great but a big breakfast the day after a bunch of hard work is just amazing.
                            In all of the universe there is only one person with your exact charateristics. Just like there is only one person with everybody else's characteristics. Effectively, your uniqueness makes you pretty average.

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                            • #15
                              Good sleep and good nutrition are essential to recovery.

                              If you're talking about regaining energy/focus so you can work immediately after - well, yeah. That's why I do my workouts AFTER work, and my sprint session is typically on Saturday. When I lift or sprint, I try to do it with a lot of intensity, and this leaves me pretty spent post-workout - which generally isn't a great thing if I need to work immediately afterwards. Or even drive, if it's right after the workout session.

                              I definitely really "felt it" more after the first few sessions in terms of DOMS, etc - but I'm still pretty spent after my sprint sessions(typically 8x 15-20 second sprints with 1:40-1:45 of rest in between).

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