How do I best recover after a run?

For optimal recovery after a run, Andrew Huberman recommends several strategies:

1. Engage the Parasympathetic Nervous System: This can be done immediately after a run by using techniques such as the "physiological sigh"—a double inhale through the nose followed by a long exhale. This practice helps kickstart recovery by engaging the calming part of your nervous system 1.

2. Consider Cold Water Immersion: Cold water immersion, like ice baths, after a hard run or high-intensity workout, can be effective for recovery. It helps reduce muscle soreness and enhance muscular power but is less beneficial if your goal is hypertrophy and strength 2.

3. Use Non-Sleep Deep Rest (NSDR): Incorporate NSDR or similar practices like Yoga Nidra, after workouts. They help replenish mental and physical energy, making them excellent recovery tools post-exercise. Balancing workout intensity to about 80-90% of your maximum can enhance energy levels and prevent burnout 3.

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     Recovery Techniques

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     2

     Cold Water Recovery

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     3

     Optimizing Workout Recovery

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     4

     Recovery Strategies

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4. Prioritize Sleep and Nutrition: Consistent quality sleep and a nutritious diet are foundational for recovery over 24 hours. While immediate post-workout meals aren't crucial, consuming high-quality protein and a healthy meal within a couple of hours is beneficial 4.

These techniques should help enhance recovery and maintain your overall training performance.