Are You Truly Taking It Easy on Your Recovery Days?
Are you guilty of turning your supposed "easy" days into hard runs? It's a common pitfall for many athletes, but fear not there are ways to ensure you're truly giving your body the rest it needs to perform at its peak on harder training days. Here are four alternative methods to gauge whether you're truly taking it easy on your recovery days:
Breathing: The ability to maintain a conversation or comfortably breathe through your nose is a key indicator of an appropriate effort level. If you find yourself huffing and puffing, struggling for air, it's a sign that you're pushing too hard. Remember, these easy days are about rejuvenation, not exertion.
Cardiac Drift: Keep an eye on your heart rate during your easy sessions. For a well-conditioned athlete, the heart rate should remain relatively stable, even over prolonged periods. If you notice a gradual increase in heart rate over time, it's a sign that your intensity level is creeping up, and you're veering away from the intended easy effort.
Appetite: Pay attention to your hunger cues post-workout. While intense exercise can often suppress appetite, on easy days, you should feel no such effect. If you're genuinely taking it easy, you should have no trouble heading straight to the dinner table without feeling any lingering effects of diminished appetite.
RPE (Rating of Perceived Exertion): Use the RPE scale to gauge your effort level during easy sessions. Aim for a perception of effort that doesn't exceed a 3 out of 10. Remember, a rating of 1 signifies a state of rest, while a 10 represents maximum exertion. If you find yourself pushing beyond a 3, it's time to dial it back and truly embrace the concept of an easy day.
By incorporating these alternative monitoring methods into your training regimen, you can ensure that your easy days remain just that easy. Remember, the goal is to allow your body to recover and adapt, so you can tackle those harder sessions with renewed vigor. So, the next time you lace up your shoes for an easy run or hop on your bike for a recovery spin, keep these indicators in mind and truly give your body the rest it deserves.
