Advice from Tuning Room on recovery after long endurance exercise
- Admin
- Oct 20
- 1 min read
By Conner George
Last week I took on a 12-hour endurance event where participants could cover maximum distance using any mode—bike, run, row, walk, or ski. By the end, as a group we’d clocked up 5,900km of which I contributed 100 km. While the physical challenge was immense, what struck me most was the recovery process that followed.
As a strength and conditioning coach with a background in rehabilitation, I know that performance is only as strong as the recovery behind it. After the event, my training was altered for roughly seven days. I avoided running altogether and reduced the load in resistance training to about half of my normal weights. This tapering was key—keeping the same movements while sparing the body from excessive stress.
Alongside lighter training, I implemented deliberate recovery strategies. Cold plunges (2–6°C for 1–2 minutes) followed by 15 minutes in the sauna created a strong contrast therapy effect, supporting circulation and reducing soreness. I also made time to walk barefoot on grass, which not only aided relaxation but reconnected me to natural movement patterns often lost in structured training.
Nutrition played a major role too. Replenishing glycogen stores after such a demanding event is vital for muscle repair and energy restoration. Prioritising carbohydrates like rice, fruit, honey & my favourite treat (cereal) with adequate protein ensured my body had the fuel it needed to repair.
The biggest lesson: recovery isn’t passive. It’s an active, intentional process. Returning to full training too soon risks injury and undermines progress. Giving the body adequate rest allows us not just to bounce back—but to come back stronger.
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