Your next good session starts with recovery.
Congratulations to everyone who raced this weekend. Whether you crossed the line with a personal best or simply gave it everything you had, now is the time to give your body some care.
Keep moving - but keep it easy
Taking a cue from the Trisutto approach, gentle movement can be part of your post-race routine. The aim is to loosen up and recover, with no pressure to hit a pace, power target or weekly mileage.
After a demanding race, make this a recovery week before gradually building back towards normal training. Longer races may need longer recovery: let your energy, soreness and your coach’s advice guide you.
Some easy session options for the week:
• Swim: 20 - 30 minutes of relaxed swimming, using short repeats of 25, 50 or 100 metres. A pull buoy can give tired legs a break; add your usual paddles only if your shoulders feel comfortable.
• Bike: 30 - 60 minutes of gentle spinning. An easy 45-minute ride is a good option - keep the effort comfortable throughout.
• Run: Once soreness has settled and walking feels comfortable, try a short, easy run. For athletes recovering well, 20–40 minutes may be suitable; start shorter or walk if your legs need more time.
Choose what feels appropriate. These are options across the week, not a daily checklist. You should finish feeling comfortable, without adding to your fatigue.
Refuel, rehydrate and sleep
Recovery deserves the same attention as race preparation. Eat proper meals, include carbohydrates to replenish your energy stores, and get regular protein to support muscle repair.
STEALTH whey protein is a convenient way to top up your protein intake alongside a balanced diet.
Replace fluids lost during racing, include electrolytes when appropriate, and give yourself enough sleep. These simple habits form the foundation of recovery.
Four products for your recovery routine.
| BV Sport recovery socks | LEVER running system |
| Targeted compression designed to support venous return and provide comfort for tired legs after exercise. Shop recovery socks. | Take some weight off your legs during treadmill running with adjustable bodyweight support. A useful option when you are ready to ease back into running. Explore LEVER rental |
| Hyperice Normatec recovery boots | STEALTH whey protein |
| Sit back and enjoy a compression massage as part of your post-race routine. Available to buy or rent from Sported. | A convenient protein option to support muscle repair after training and racing. Shop protein and recovery |
Take time to relax
A warm soak or short sauna session may help you relax and ease the feeling of tight muscles. Rehydrate first, keep it comfortable, and skip the heat if you still feel dehydrated, overheated or unwell after racing.
You’ve done the hard work. Give yourself time to recover from it.
Need help choosing recovery products or arranging a rental? Reply to this email or visit us at Sported.
The Sported team
Run By Athletes.