I don't really consider myself a top athlete, but the same principles apply to elite racers and us middle to back-of-the-pack runners. Regular racing and training require me to adhere to certain routines to maintain good performance over time. My approach has evolved since my first marathon in 1982, and Spartan races add an extra level of challenge. Participating in multiple races on consecutive weekends means you must start recovering immediately after the race.
If you incorporate recovery into your regular training schedule, it will naturally become part of your routine after a challenging race. This way, you can enhance the methods I'll discuss below. Here’s what my daily routine looks like as someone who participates in either a trail or Spartan race every weekend.
D
During Trifecta weekends, I'm all about Premier Athlete Services. Rocco's got cold plunges, saunas, and massage guns that are super helpful. I’m not getting paid to say this, I just really like what they offer. If you swing by his tent on a Trifecta weekend, say hi from me! When I’m at home, I hit up a local spot called Augment once a week for cold plunges and saunas. People have mixed opinions on whether saunas and cold plunges actually help, but I feel like it reduces inflammation, and once a week works for me.
Rest & Sleep
Besides social and work stuff, I crash and wake up at the same time every day. Why? Sleep is super important for recovery, helping with muscle repair, keeping your hormones in check, and clearing your mind. You need to be just as disciplined with sleep as you are with anything else.
I usually grab 7 hours of solid sleep each night and try to keep a regular schedule. I get that with kids, work, and a social life, it might not always happen, but the more you can stick to a sleep routine, the better your sleep will be.
Hydration
I use a large water bottle every morning, filling it with an electrolyte solution containing sodium, potassium, and magnesium. This is because replenishing fluids lost through sweating helps avoid dehydration, muscle cramps, and fatigue.
There are many options available on the market currently, and I choose the most affordable one I can find; since the ingredients are quite simple, I don't spend excessively.
Bottom LIne - I drink as much water as a I can and use an electolyte solution for taste and a multipllier effect.
Nutrition
I
I usually keep my diet pretty balanced. I don't really see it as dieting; it's more about choosing healthy foods and not overeating. I focus on eating good proteins and carbs, aiming for 1.5 grams per pound of my body weight every day because I run a lot and train daily. Here’s the lowdown and some foods I like:
Protein helps with muscle recovery. (whey protein shakes, tuna, lean beef)
Carbs are great for refueling energy. (white rice, sweet potatoes, pasta sometimes, and as many fruits and veggies as I can get)
Healthy fats help with recovery and managing inflammation (olive oil, guacamole, chia seeds).
Bottom line - going to a nutritionist is a good idea if you have specific dietary needs. They can put you on a plan, but any plan is only good as long as it's sustainable.
4. Active Recovery
I usually work out twice a day and don't plan rest days. I just take a break when I feel like I need it, like when I'm traveling or feeling tired.
On those days, I do some light activities like walking or cycling. It helps with blood flow and getting rid of waste while giving my muscles the nutrients they need.
These active recovery days can be as simple as a walk in the park or a quick 10-minute treadmill session.
Bottom Line - everyone’s different. Planning days off might work for some, but being intentional helps keep your discipline on track and your progress moving forward.
5. Stretching & Mobility Work
I've been doing marathons forever and never bothered with stretching—never thought I needed to. But hey, time catches up with everyone, and I've figured out that the best way to fight off that decline is to reluctantly start stretching and doing mobility work. I mix in different techniques throughout the week to stay flexible and ease muscle tightness.
Foam rolling (self-myofascial release): I've got a few favorites at Shank Gym, and I always bring a small one with me to races to use before and after.
Once a week, I hit up a local place called Augment for a 45-minute ice bath and sauna session. It feels like a reset for my body and is great for sweating out toxins.
When I'm traveling, I use Premier Athlete Services, where Rocco has set up one of his tents. I make sure to do something before and after the race, and on Trifecta weekends, I think this is crucial.
Bottom Line - Fit mobility and stretching into your weekly routine. You don't need to do it daily to see benefits.
7. Compression & Massage
I'm not really picky about brands. Over a race season, my gear gets pretty worn out, so I usually just go for whatever's cheapest.
I love wearing compression gear during and after races because it helps with muscle soreness and gets the blood flowing.
I’m not getting massages right now, but they’ve been great in the past. It's important to find the right spot, though. Sports and Thai massages work best for me, especially since I have a martial arts background.
I also have a bunch of massage guns that I use before and after training. I think they help break down scar tissue, ease tension, and speed up recovery. I always bring a small one with me on race weekends. I have been using this one for 4 years and bring it on the road with me, works great.
Bottom LIne - you can snag a cheap massage gun to use at home or before races. Compression gear is also pretty affordable and can aid in recovery.
8. Mental Recovery
I learned the hard way that you’ve got to switch off sometimes, and it's not always easy. Here are a few things I've tried and others that have worked.
Meditation is great for stress relief, and I’m all for it, but honestly, I’ve never been able to get into it. So, I do something that relaxes me, like reading. Anything that keeps your mind busy and focused on something other than your own thoughts will help you bounce back mentally from tough workouts and, well... life.
If you’re a Type A personality who’s super conscientious, this might be difficult. I’ve been working on disciplining myself in this area to make long-term success possible.
Bottom line - If you can meditate, try to squeeze it into your day. If not, find something that helps you escape from everything around you. Reading, gardening, cooking—all of these can help you mentally recover from tough training.
Summary
I don't really separate my personal, work, and sports life; it's all just part of who I am and what I've chosen to focus on. I'm in it for the long run and see competition as just a natural part of living with purpose. Whether you've got young kids, a hectic job, or a complicated personal life, you can handle and improve everything by taking care of yourself beyond just hitting the gym or running.
Comments