Recover Faster In Marathon Training - The Science скачать в хорошем качестве

Recover Faster In Marathon Training - The Science

My FREE AI Race Time Equivalent Calculator: https://www.russainsworth.com 1-on-1 Running Coaching With Me: https://calendar.app.google/5SPCNYM2g... Follow my training on Strava:   / strava   https://pmc.ncbi.nlm.nih.gov/articles.... https://pmc.ncbi.nlm.nih.gov/articles... https://pubmed.ncbi.nlm.nih.gov/24532... https://pmc.ncbi.nlm.nih.gov/articles... https://pubmed.ncbi.nlm.nih.gov/3145274/ Most runners think recovery is something you do after marathon training — ice baths, massage guns, compression boots. But the biggest mistake marathon runners make is treating recovery as an add-on, instead of something that has to be built into the training itself. If you’re constantly sore, feeling flat, struggling to hit paces, or not progressing despite doing “everything right,” the issue usually isn’t fitness or toughness — it’s incomplete recovery. In this video, I break down exactly how to recover faster during marathon training using science-backed principles — not gimmicks, trends, or expensive tools — but the fundamentals that actually determine whether training makes you fitter or just more fatigued. I’ll walk you through the full recovery picture — fueling, easy running intensity, sleep and the nervous system, strength training, ice baths, and weekly structure — so you can train harder when it matters, recover properly between sessions, and stay consistent across an entire marathon block. You’ll learn: ✅ Why recovery starts before the run, not after — and how under-fueling sabotages adaptation ✅ Exactly how much carbohydrate and protein you need before, during, and after key marathon sessions ✅ When fasted running can help — and when it dramatically slows recovery ✅ Why running easy too hard is one of the biggest causes of chronic fatigue in marathon training ✅ How intensity distribution affects recovery, adaptation, and injury risk ✅ Why sleep and nervous system recovery matter more than foam rolling or gadgets ✅ How to use resting heart rate and HRV to spot under-recovery early ✅ When strength training improves marathon performance — and when it just adds fatigue ✅ Why lifting should be low-volume, heavy, and timed around hard run days ✅ The truth about ice baths: when they help, when they hurt, and why they’re not a magic fix ✅ How poor weekly structure quietly accumulates fatigue even when mileage looks “reasonable” We also cover: • Why most runners feel overtrained when they’re actually under-recovered • How poor fueling increases muscle damage and stress hormones • Why easy days must feel genuinely easy for hard days to work • How spacing stress across the week reduces injury risk and improves consistency Recovering faster during marathon training isn’t about doing less. It’s about fueling properly, running easy enough, sleeping well, structuring stress intelligently, and using recovery tools deliberately — not desperately. If marathon training keeps leaving you exhausted instead of fitter, this video will show you what’s actually holding you back. 💬 Drop a comment and tell me: – Where you feel most fatigued right now – Your current weekly mileage – What phase of marathon training you’re in