[{"data":1,"prerenderedAt":1096},["ShallowReactive",2],{"cheatsheet-\u002Fcheatsheets\u002Frecovery":3},{"id":4,"title":5,"body":6,"date":1076,"dateModified":1076,"description":1077,"extension":1078,"icon":1079,"meta":1080,"navigation":1081,"path":1082,"readTime":1083,"seo":1084,"sitemap":1085,"stem":1086,"tags":1087,"version":1094,"__hash__":1095},"cheatsheets\u002Fcheatsheets\u002Frecovery.md","Recovery After Running",{"type":7,"value":8,"toc":1062},"minimark",[9,14,58,62,70,79,95,102,130,134,137,356,370,384,388,395,567,580,584,587,619,640,644,651,770,802,806,811,818,862,871,875,930,939,943,950,959,984,988,991,1001,1009,1017,1025,1033,1041,1045,1048],[10,11,13],"h2",{"id":12},"tldr","TL;DR",[15,16,19,42],"tldr-summary",{"lead":17,"takeaway":18},"Recovery is mostly sleep, food & easy days — not gadgets.","Nail the boring basics; treat the rest as garnish.",[20,21,23],"template",{"v-slot:dos":22},"",[24,25,26,30,33,36,39],"ul",{},[27,28,29],"li",{},"Sleep 7–9+ h — the #1 recovery tool, bar none",[27,31,32],{},"Refuel with carbs + ~0.3 g\u002Fkg protein after hard sessions",[27,34,35],{},"Keep easy days genuinely easy",[27,37,38],{},"Track trends (HRV, resting HR, how you feel), not single days",[27,40,41],{},"Save ice baths & high-dose antioxidants for race week only",[20,43,44],{"v-slot:donts":22},[24,45,46,49,52,55],{},[27,47,48],{},"Don't trust a watch's \"recovery hours\" as gospel",[27,50,51],{},"Don't pop NSAIDs (ibuprofen) to train through soreness",[27,53,54],{},"Don't ice-bath during strength-building blocks",[27,56,57],{},"Don't let \"easy\" runs creep into junk pace",[10,59,61],{"id":60},"what-is-recovery","What is recovery?",[63,64],"u-alert",{"color":65,"description":66,"icon":67,"title":68,"variant":69},"success","Recovery is the repair-and-adapt window where training actually makes you fitter. The session is the stimulus — the adaptation happens while you rest. Skimp on recovery and you keep the cost of training without collecting the reward.","i-ph-check-circle-duotone","In one sentence","subtle",[71,72,73,74,78],"p",{},"Think of training as making a withdrawal and recovery as the deposit that lands later — with interest. You don't get faster ",[75,76,77],"em",{},"during"," the hard run; you get faster while you sleep and refuel afterwards. Cut the recovery short and the adaptation never fully clears.",[71,80,81,82,85,86,90,91,94],{},"The most authoritative synthesis to date — an umbrella review of 22 reviews covering 63 studies and ~1,100 endurance athletes (Li et al., ",[75,83,84],{},"Sports Medicine – Open",", 2024) — landed on a humbling conclusion: ",[87,88,89],"strong",{},"no single recovery gadget or technique reliably beats the others."," What consistently moves the needle is unglamorous: sleep, fuel, and an easy day. Everything else is small, mostly ",[75,92,93],{},"perceptual",", or situational.",[71,96,97,98,101],{},"The catch most people miss: a few popular recovery tricks — ice baths, mega-dose vitamin C\u002FE, anti-inflammatories — can actually ",[87,99,100],{},"blunt the adaptations you trained for",". More is not better.",[103,104,106,118,121],"callout",{"color":105},"neutral",[71,107,108],{},[109,110,117],"span",{"className":111},[112,113,114,115,116],"uppercase","text-xs","text-neutral-500","font-semibold","tracking-wider","How to read the impact scale",[119,120],"impact-scale",{},[71,122,123],{},[109,124,129],{"className":125},[126,127,128,114],"mt-3","block","text-sm","Ratings reflect typical evidence strength and effect size for a general endurance athlete. Individual results vary.",[10,131,133],{"id":132},"what-works","What works",[71,135,136],{},"Where to spend your attention. Sorted roughly by how much each one actually returns.",[138,139,140,160],"table",{},[141,142,143],"thead",{},[144,145,146,150,153,157],"tr",{},[147,148,149],"th",{},"Factor",[147,151,152],{},"Why it helps",[147,154,156],{"align":155},"center","Impact",[147,158,159],{},"Payoff",[161,162,163,183,200,217,233,250,266,284,305,321,338],"tbody",{},[144,164,165,171,174,180],{},[166,167,168],"td",{},[87,169,170],{},"Sleep (7–9+ h)",[166,172,173],{},"Deep sleep drives muscle repair, ~75% of daily growth hormone, glycogen refill, lower inflammation.",[166,175,176],{"align":155},[177,178],"impact-dots",{"value":179},"4",[166,181,182],{},"Hours–days",[144,184,185,190,193,197],{},[166,186,187],{},[87,188,189],{},"Carb refueling",[166,191,192],{},"Carbohydrate is the priority for restocking muscle glycogen after hard sessions.",[166,194,195],{"align":155},[177,196],{"value":179},[166,198,199],{},"Hours",[144,201,202,207,210,215],{},[166,203,204],{},[87,205,206],{},"Protein (~1.6 g\u002Fkg\u002Fday)",[166,208,209],{},"Supplies the bricks for muscle repair; spread across meals, ~0.3 g\u002Fkg post-session.",[166,211,212],{"align":155},[177,213],{"value":214},"3",[166,216,182],{},[144,218,219,224,227,231],{},[166,220,221],{},[87,222,223],{},"Easy \u002F active recovery",[166,225,226],{},"Light movement boosts blood flow and clears lactate; mostly a feel-good, low-cost win.",[166,228,229],{"align":155},[177,230],{"value":214},[166,232,199],{},[144,234,235,240,243,247],{},[166,236,237],{},[87,238,239],{},"Sleep extension & naps",[166,241,242],{},"Banking extra sleep before\u002Fafter load improves performance, mood and reaction time.",[166,244,245],{"align":155},[177,246],{"value":214},[166,248,249],{},"Days–weeks",[144,251,252,257,260,264],{},[166,253,254],{},[87,255,256],{},"Rehydration (fluid + salt)",[166,258,259],{},"Replacing sweat and sodium restores blood volume and normal function.",[166,261,262],{"align":155},[177,263],{"value":214},[166,265,199],{},[144,267,268,273,276,281],{},[166,269,270],{},[87,271,272],{},"Compression garments",[166,274,275],{},"Modest help for soreness and restoring strength\u002Fpower; low-risk, wear ~24 h.",[166,277,278],{"align":155},[177,279],{"value":280},"2",[166,282,283],{},"1–2 days",[144,285,286,291,298,302],{},[166,287,288],{},[87,289,290],{},"Massage \u002F foam rolling",[166,292,293,294,297],{},"Reliably cuts soreness and the ",[75,295,296],{},"feeling"," of fatigue — largely perceptual.",[166,299,300],{"align":155},[177,301],{"value":280},[166,303,304],{},"1–3 days",[144,306,307,312,315,319],{},[166,308,309],{},[87,310,311],{},"Tart cherry \u002F polyphenols",[166,313,314],{},"Helps soreness and force recovery around hard eccentric efforts and races.",[166,316,317],{"align":155},[177,318],{"value":280},[166,320,283],{},[144,322,323,328,331,335],{},[166,324,325],{},[87,326,327],{},"Cold water immersion",[166,329,330],{},"Eases soreness fast — but can blunt strength gains, so time it carefully.",[166,332,333],{"align":155},[177,334],{"value":280},[166,336,337],{},"1–4 days",[144,339,340,345,348,353],{},[166,341,342],{},[87,343,344],{},"Heat \u002F sauna",[166,346,347],{},"Promising for adaptation and acclimation; recovery evidence still thin.",[166,349,350],{"align":155},[177,351],{"value":352},"1",[166,354,355],{},"Weeks",[357,358,360],"tip",{"icon":359},"i-ph-check-circle-fill",[71,361,362,365,366,369],{},[87,363,364],{},"The pattern:"," the biggest wins are ",[87,367,368],{},"sleep, fuel and an easy day"," — free, repeatable, and effective for everyone from weekend joggers to elites. Gadgets and garments sit a clear tier below: nice add-ons, never the foundation.",[371,372,374],"note",{"icon":373},"i-ph-moon-stars",[71,375,376,379,380,383],{},[87,377,378],{},"Why sleep tops the list:"," slow-wave sleep is when the body releases most of its growth hormone, rebuilds glycogen, and lowers inflammatory markers. Sleep-extension studies show faster sprints and sharper accuracy; deprivation degrades endurance, power and strength — and athletes are ",[75,381,382],{},"more"," sensitive to losing it than non-athletes.",[10,385,387],{"id":386},"what-holds-you-back","What holds you back",[71,389,390,391,394],{},"The leaks — habits and \"recovery\" choices that quietly cost you. The ",[87,392,393],{},"cost"," column shows how much each drains, with the fix beside it.",[138,396,397,412],{},[141,398,399],{},[144,400,401,403,406,409],{},[147,402,149],{},[147,404,405],{},"What goes wrong",[147,407,408],{"align":155},"Cost",[147,410,411],{},"Fix",[161,413,414,431,448,465,482,499,516,533,550],{},[144,415,416,421,424,428],{},[166,417,418],{},[87,419,420],{},"Chronic under-sleeping",[166,422,423],{},"Less repair, higher cortisol, slower glycogen refill, worse next-day output.",[166,425,426],{"align":155},[177,427],{"value":179,"tone":393},[166,429,430],{},"Protect a 7–9 h window; nap 20–30 min if short.",[144,432,433,438,441,445],{},[166,434,435],{},[87,436,437],{},"Under-fueling",[166,439,440],{},"Empty glycogen and low energy availability stall repair and invite injury.",[166,442,443],{"align":155},[177,444],{"value":214,"tone":393},[166,446,447],{},"Eat carbs + protein soon after hard sessions.",[144,449,450,455,458,462],{},[166,451,452],{},[87,453,454],{},"NSAIDs to train through it",[166,456,457],{},"No performance benefit, blunts adaptation, real kidney risk in endurance.",[166,459,460],{"align":155},[177,461],{"value":214,"tone":393},[166,463,464],{},"Use rest and rarely; ask a doctor before relying.",[144,466,467,472,475,479],{},[166,468,469],{},[87,470,471],{},"Ice baths in a build block",[166,473,474],{},"Cold blunts strength\u002Fhypertrophy signaling near adaptive sessions.",[166,476,477],{"align":155},[177,478],{"value":214,"tone":393},[166,480,481],{},"Reserve for race week or symptom relief only.",[144,483,484,489,492,496],{},[166,485,486],{},[87,487,488],{},"Junk-pace easy days",[166,490,491],{},"\"Easy\" runs run too hard add fatigue without the recovery benefit.",[166,493,494],{"align":155},[177,495],{"value":280,"tone":393},[166,497,498],{},"Keep easy conversational; let hard days be hard.",[144,500,501,506,509,513],{},[166,502,503],{},[87,504,505],{},"High-dose antioxidants",[166,507,508],{},"Big vitamin C\u002FE doses blunt mitochondrial\u002Ftraining signaling.",[166,510,511],{"align":155},[177,512],{"value":280,"tone":393},[166,514,515],{},"Get antioxidants from food, not megadose pills.",[144,517,518,523,526,530],{},[166,519,520],{},[87,521,522],{},"Over-trusting watch scores",[166,524,525],{},"\"Recovery hours\" misread heat, caffeine, stress and eccentric loads.",[166,527,528],{"align":155},[177,529],{"value":280,"tone":393},[166,531,532],{},"Treat as a loose trend; cross-check how you feel.",[144,534,535,540,543,547],{},[166,536,537],{},[87,538,539],{},"Ignoring life stress",[166,541,542],{},"Work\u002Fsleep\u002Femotional load slows recovery as much as training load.",[166,544,545],{"align":155},[177,546],{"value":280,"tone":393},[166,548,549],{},"Manage total load, not just kilometers.",[144,551,552,557,560,564],{},[166,553,554],{},[87,555,556],{},"Static stretching for it",[166,558,559],{},"No meaningful effect on soreness — it's not a recovery tool.",[166,561,562],{"align":155},[177,563],{"value":352,"tone":393},[166,565,566],{},"Stretch for mobility, not recovery.",[568,569,571],"warning",{"icon":570},"i-ph-warning",[71,572,573,575,576,579],{},[87,574,364],{}," most setbacks come from ",[87,577,578],{},"too little sleep, too little fuel, and \"recovery\" hacks used at the wrong time"," — not from missing the latest device. Fix the basics before buying anything.",[10,581,583],{"id":582},"how-to-structure-a-sessions-recovery","How to structure a session's recovery",[71,585,586],{},"Four windows. You don't need every box every time — scale it to how hard the session was.",[588,589,590,598,605,612],"card-group",{},[591,592,595],"training-card",{"badges":593,"title":594,"value":179},"Every hard session,Immediate","0–2 h · Refuel & rehydrate",[71,596,597],{},"Drink fluid + sodium and eat carbs (~1–1.2 g\u002Fkg\u002Fh if another session is under 8 h away) plus ~0.3 g\u002Fkg protein. A few minutes of easy walking or jogging to cool down.",[591,599,602],{"badges":600,"title":601,"value":179},"Daily,Same day","2–24 h · Eat & sleep",[71,603,604],{},"Keep meals carb- and protein-forward toward ~1.6 g\u002Fkg\u002Fday. Then the big one: protect — or extend — a full night's sleep. Gentle mobility and optional massage.",[591,606,609],{"badges":607,"title":608,"value":214},"Recovery day,Next day","24 h+ · Easy or off",[71,610,611],{},"A genuinely easy aerobic session (if scheduled) or rest. Light movement aids blood flow; resist the urge to push the pace.",[591,613,616],{"badges":614,"title":615,"value":214},"Pre-key session,Ongoing","Before the next hard day · Check in",[71,617,618],{},"Glance at your morning HRV \u002F resting-HR trend and how you actually feel. Green across the board? Go. Lingering soreness or a flat mood? Push the hard session back.",[371,620,622],{"icon":621},"i-ph-users-three",[71,623,624,627,628,631,632,635,636,639],{},[87,625,626],{},"Scale it to your level:"," ",[75,629,630],{},"Leisure"," runners need little more than sleep, food and an easy day. ",[75,633,634],{},"Semi-pros"," add trend monitoring and the odd compression\u002Fmassage session. ",[75,637,638],{},"Elites"," periodize everything — timing ice baths, heat and recovery tech to the training phase, with professional sleep and nutrition support.",[10,641,643],{"id":642},"what-to-track","What to track",[71,645,646,647,650],{},"You can't manage what you don't measure — but single readings are noise. Watch ",[87,648,649],{},"trends over days and weeks",", and trust how you feel as much as any number.",[138,652,653,669],{},[141,654,655],{},[144,656,657,660,663,666],{},[147,658,659],{},"Metric",[147,661,662],{},"What it tells you",[147,664,665],{"align":155},"Value",[147,667,668],{},"Best for",[161,670,671,688,705,721,737,753],{},[144,672,673,678,681,685],{},[166,674,675],{},[87,676,677],{},"Subjective wellness \u002F RPE",[166,679,680],{},"Cheapest and often most sensitive — mood, soreness, energy, sleep quality.",[166,682,683],{"align":155},[177,684],{"value":179},[166,686,687],{},"Everyone",[144,689,690,695,698,702],{},[166,691,692],{},[87,693,694],{},"HRV (7-day trend)",[166,696,697],{},"Best autonomic gauge of readiness; use the rolling trend, never one morning.",[166,699,700],{"align":155},[177,701],{"value":214},[166,703,704],{},"Semi-pro+",[144,706,707,712,715,719],{},[166,708,709],{},[87,710,711],{},"Resting heart rate",[166,713,714],{},"Simple and cheap; a rising trend flags fatigue or illness.",[166,716,717],{"align":155},[177,718],{"value":214},[166,720,687],{},[144,722,723,728,731,735],{},[166,724,725],{},[87,726,727],{},"Sleep duration & quality",[166,729,730],{},"The input that drives most recovery; track hours and consistency.",[166,732,733],{"align":155},[177,734],{"value":214},[166,736,687],{},[144,738,739,744,747,751],{},[166,740,741],{},[87,742,743],{},"Countermovement jump",[166,745,746],{},"Validated neuromuscular-fatigue check; needs a force plate or app.",[166,748,749],{"align":155},[177,750],{"value":280},[166,752,704],{},[144,754,755,760,763,767],{},[166,756,757],{},[87,758,759],{},"Blood markers (CK, T:C)",[166,761,762],{},"Confirmatory only — noisy, often normal even when overtrained.",[166,764,765],{"align":155},[177,766],{"value":352},[166,768,769],{},"Elite",[357,771,773],{"icon":772},"i-ph-pulse",[71,774,775,776,783,784,790,791,797,798,801],{},"Set your zones with the ",[777,778,780],"a",{"href":779},"\u002Ftools\u002Fheart-rate-zone-calculator",[87,781,782],{},"Heart Rate Zone Calculator"," and ",[777,785,787],{"href":786},"\u002Ftools\u002Ftraining-pace-calculator",[87,788,789],{},"Training Pace Calculator",", then let the ",[777,792,794],{"href":793},"\u002F",[87,795,796],{},"Runima app"," track the trends that actually reflect recovery — ",[75,799,800],{},"resting HR, HRV and how you feel, week over week",".",[10,803,805],{"id":804},"can-you-trust-your-watchs-recovery-hours","Can you trust your watch's \"recovery hours\"?",[63,807],{"color":568,"description":808,"icon":809,"title":810,"variant":69},"Garmin Recovery Time, Whoop Recovery, Oura Readiness and Polar Nightly Recharge have never been independently validated as scores. Their inputs (resting HR, HRV, sleep) are fairly accurate at rest — the proprietary number on top is an undisclosed black box.","i-ph-watch","Short answer: as a hint, not a verdict",[71,812,813,814,817],{},"Garmin's recovery hours come from Firstbeat's EPOC-based model, nudged on newer watches by sleep, stress and HRV. The independent review that matters (Doherty et al., 2025) examined 14 such scores across 10 brands and found manufacturers ",[87,815,816],{},"didn't disclose their formulas and rarely offered any peer-reviewed validation."," Worse, the number has predictable blind spots:",[138,819,820,832],{},[141,821,822],{},[144,823,824,827,830],{},[147,825,826],{},"It tends to...",[147,828,829],{},"When this happens",[147,831,408],{"align":155},[161,833,834,848],{},[144,835,836,841,844],{},[166,837,838],{},[87,839,840],{},"Overestimate recovery needed",[166,842,843],{},"After heat, caffeine, alcohol, dehydration, illness or stress.",[166,845,846],{"align":155},[177,847],{"value":280,"tone":393},[144,849,850,855,858],{},[166,851,852],{},[87,853,854],{},"Underestimate recovery needed",[166,856,857],{},"After heavy eccentric\u002Fstrength work — it misses muscle damage.",[166,859,860],{"align":155},[177,861],{"value":214,"tone":393},[371,863,865],{"icon":864},"i-ph-gauge",[71,866,867,870],{},[87,868,869],{},"How to use it well:"," treat the hours as a rough cardiovascular-load trend. When the watch and your body disagree, and a cause is obvious (a hot day, a strong coffee, a hard downhill run), trust your body and the context — not the number. Resting-HR and HRV trends are the validated parts; the headline score is not.",[10,872,874],{"id":873},"supplements-meds-the-short-list","Supplements & meds: the short list",[588,876,877,898,912],{},[591,878,881],{"badges":879,"title":880,"value":214},"Evidence-backed,Legal","Worth it",[71,882,883,783,886,889,890,893,894,897],{},[87,884,885],{},"Caffeine",[87,887,888],{},"creatine"," are the best-evidenced. ",[87,891,892],{},"Tart cherry"," helps around hard eccentric efforts and races. Adequate ",[87,895,896],{},"protein"," (~1.6 g\u002Fkg\u002Fday) beats any pill.",[591,899,902],{"badges":900,"title":901,"value":280},"Mixed evidence","Maybe \u002F situational",[71,903,904,907,908,911],{},[87,905,906],{},"Omega-3"," (modest anti-inflammatory signal). ",[87,909,910],{},"Melatonin"," for sleep onset and jet lag — it aids sleep, not tissue repair directly.",[591,913,916],{"badges":914,"title":915,"value":352},"Downsides,Caution","Be careful",[71,917,918,921,922,925,926,929],{},[87,919,920],{},"NSAIDs"," — no benefit, blunt adaptation, kidney risk in endurance. ",[87,923,924],{},"High-dose vitamin C\u002FE"," — blunts training signaling. ",[87,927,928],{},"BCAAs"," — inferior to complete protein.",[568,931,933],{"icon":932},"i-ph-first-aid",[71,934,935,938],{},[87,936,937],{},"Not medical advice."," Check with a physician before any drug or supplement — especially with kidney, liver or heart conditions. Elite athletes: supplement contamination is a real anti-doping risk, so use only batch-tested (Informed-Sport) products.",[10,940,942],{"id":941},"how-to-know-youre-fully-recovered","How to know you're fully recovered",[71,944,945,946,949],{},"There's no single test. The honest answer is a ",[87,947,948],{},"convergence of signals"," — when the objective and the subjective agree.",[371,951,953],{"icon":952},"i-ph-check-square-offset",[71,954,955,958],{},[87,956,957],{},"You're likely ready when:"," your morning HRV and resting-HR trends are back to baseline · subjective wellness and mood feel normal · soreness has resolved · performance\u002Fjump is restored · and you slept well. One green flag isn't enough — look for the set.",[568,960,962],{"icon":961},"i-ph-warning-octagon",[71,963,964,967,968,971,972,975,976,979,980,983],{},[87,965,966],{},"Overreaching vs overtraining:"," a short performance dip that bounces back after a few easy days is ",[75,969,970],{},"functional overreaching"," — normal and even useful. Weeks of stagnation is ",[75,973,974],{},"non-functional overreaching",". Months of decline with mood, sleep and illness problems points to ",[75,977,978],{},"overtraining syndrome"," — a diagnosis of exclusion that needs medical care. For most recreational runners the real risk isn't overtraining; it's chronic ",[87,981,982],{},"under-recovery"," from poor sleep, low fuel and life stress.",[10,985,987],{"id":986},"common-mistakes","Common mistakes",[71,989,990],{},"The traps that quietly sabotage most people's recovery.",[992,993,995],"caution",{"icon":994},"i-ph-warning-circle",[71,996,997,1000],{},[87,998,999],{},"Buying recovery instead of sleeping."," No boot, gun, or ice bath out-performs a full night's sleep and a proper meal.",[992,1002,1003],{"icon":994},[71,1004,1005,1008],{},[87,1006,1007],{},"Ice-bathing year-round."," Great for race week or a packed tournament; counterproductive when you're trying to build strength.",[992,1010,1011],{"icon":994},[71,1012,1013,1016],{},[87,1014,1015],{},"Reacting to a single bad HRV reading."," One low morning means little. Only the trend over days carries signal.",[992,1018,1019],{"icon":994},[71,1020,1021,1024],{},[87,1022,1023],{},"Treating the watch as a coach."," \"Recovery hours\" can't see your muscle damage, your stress, or your coffee. Use judgment.",[992,1026,1027],{"icon":994},[71,1028,1029,1032],{},[87,1030,1031],{},"Popping ibuprofen prophylactically."," Especially before long runs — it raises the risk of exercise-related kidney injury and doesn't help performance.",[992,1034,1035],{"icon":994},[71,1036,1037,1040],{},[87,1038,1039],{},"Forgetting easy means easy."," Recovery runs done at medium-hard pace give you the fatigue without the recovery.",[10,1042,1044],{"id":1043},"go-deeper","Go deeper",[71,1046,1047],{},"This is the field guide. Want the studies, the exact effect sizes, and the reasoning behind every rating above?",[103,1049,1052],{"color":1050,"icon":1051},"primary","i-ph-books",[71,1053,1054,1055,1061],{},"Read the full deep-dive — ",[777,1056,1058],{"href":1057},"\u002Fblog\u002Frecovery",[87,1059,1060],{},"Recovery: The Adaptation You're Leaving on the Table"," — for the complete, science-backed guide with every figure and reference behind this cheatsheet.",{"title":22,"searchDepth":1063,"depth":1063,"links":1064},2,[1065,1066,1067,1068,1069,1070,1071,1072,1073,1074,1075],{"id":12,"depth":1063,"text":13},{"id":60,"depth":1063,"text":61},{"id":132,"depth":1063,"text":133},{"id":386,"depth":1063,"text":387},{"id":582,"depth":1063,"text":583},{"id":642,"depth":1063,"text":643},{"id":804,"depth":1063,"text":805},{"id":873,"depth":1063,"text":874},{"id":941,"depth":1063,"text":942},{"id":986,"depth":1063,"text":987},{"id":1043,"depth":1063,"text":1044},"2026-06-19T20:22:01","How to recover after running: a science-backed cheatsheet on what works (sleep, fuel, easy days), what's hype, and how to know you're ready to run again.","md","i-ph-battery-charging",{},true,"\u002Fcheatsheets\u002Frecovery","9 min read",{"title":5,"description":1077},{"loc":1082},"cheatsheets\u002Frecovery",[1088,1089,1090,1091,1092,1093],"running","recovery","sleep","hrv","training","wearables","v1.0","K6zKm0BnjY1EjQE9bTmWP3L738IPqEs1P4H4WSiODiU",1784124159594]