Recovery Guides - Trailia
Recovery protocols and injury prevention for trail runners: tapering, sleep, DOMS, common injuries and how to come back from them.
9 guides. Each one is available as Markdown by appending .md to its URL.
- Massage Guns for Runners: How and When to Use Them (6 min read) What a massage gun actually does for runners, what it does not, a trail-specific routine, and the specs that matter when buying at €40, €150 or €400.
- Active Recovery Runs: Pace, Duration and When to Use Them (7 min read) How slow is an active recovery run really? Exact heart rate and pace targets, how long to go, the trail-specific problem, and when a rest day beats running.
- DOMS After a Long Trail Run: How Long It Lasts and Fixes (7 min read) How long DOMS lasts after a mountain long run, why descending causes the worst of it, what actually helps, and how the repeated bout effect makes it trainable.
- Sleep and Recovery: Why Trail Runners Need More Than 8 Hours (7 min read) Sleep is the recovery intervention with the largest effect and the lowest cost. How much trail runners need, why heavy blocks raise it, and how to get more.
- Foam Rolling for Trail Runners: A Complete Routine Guide (7 min read) What foam rolling actually does for trail runners, backed by meta-analyses, plus a six-muscle routine for the tissues climbing and descending load most.
- Cold Plunge and Ice Baths for Runners: Do They Work? (6 min read) Cold plunge reduces soreness and blunts adaptation at the same time. What the meta-analyses show for runners, the right protocol, and exactly when to skip it.
- How Much Recovery Do Trail Runners Need Between Hard Efforts? (9 min read) Science-backed guide to recovery timing between hard trail sessions: how downhill damage, HRV, and periodization should shape your weekly training structure.
- Shin Splints on Technical Terrain: Why They Happen and How to Fix Them (9 min read) Discover why technical trail running triggers shin splints and learn evidence-based strategies to prevent and recover from this common injury.
- Trail Running Injuries: Prevention, Treatment, and Recovery (12 min read) From ankle sprains to runner's knee, learn how to prevent, treat, and recover from the most common trail running injuries with science-backed strategies.
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