{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/66fac36c13b87f412731d3e3/674867a3bbe21d4794b8e678?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"Marathon- Recovery and Sleep","description":"<p>You can only benefit from the training you recover from. But how should you actually be recovering?! There are so many lotions and potions, hacks and wild claims floating around on the internet at the moment and in this episode I do a deep dive into the basics and nuances of recovery:</p><p><br></p><p>Sprint:</p><ul><li>Recovery pillars- nutrition, sleep and rest are the most important to nail</li><li>Recover pyramid example:</li></ul><p><a href=\"https://humankinetics.me/2021/07/15/what-are-the-best-recovery-strategies-for-athletes/\" rel=\"noopener noreferrer\" target=\"_blank\">https://humankinetics.me/2021/07/15/what-are-the-best-recovery-strategies-for-athletes/</a></p><ul><li>Things on top like foam rolling, massage, ice baths, hot and cold etc etc are bonus, you have to get the basics right</li><li>More miles= more sleep</li><li>Rest days, you actually have to rest</li><li>Science of why muscles only recover at rest</li><li>All training plans should be balanced</li></ul><p><br></p><p>Marathon:</p><ul><li>How much sleep</li><li>What does a rest day actually look like</li><li>What happens if you don’t rest</li><li>What’s the driver in why you can’t rest?</li></ul><p><br></p><p>You can find me on instagram @Siansecc and on tiktok @ssecc</p><p><br></p><p>Happy running, TFR x</p>","author_name":"Sian Seccombe"}