What if the secret to running faster and training harder isn't found in your workouts, but in what you do when you're not running?

I used to believe that pushing harder meant getting better, until my body finally pushed back. In this episode, I break down what recovery really is, why skipping it silently drains your progress, and how your stress, sleep, nutrition, and mindset all shape the way your body adapts to training. I walk through the difference between true rest and the kind of “easy days” that still count as training, plus the simple habits that help you bounce back stronger instead of burning out. If you’ve ever wondered why you feel tired, tight, or slower even when you’re working hard, this is where everything starts to make sense.

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Key Takeaways

1. Overtraining is often a result of under-recovering. Your body can handle hard workouts, but it breaks down when you combine them with life stress and poor sleep.
2. Recovery is an active skill, not just doing nothing. It means choosing activities that lower your total stress and help your body adapt, like a walk or light mobility work.
3. Listen to your body's warning signs, like a higher resting heart rate or constant irritability. Ignoring them leads to injury, while heeding them lets you train harder and smarter.

Timestamps

• [00:15] What You'll Learn
• [01:02] When 'No Days Off' Destroyed My Marathon
• [02:08] The Science Behind What Happened
• [03:02] Use This Tool to Help With Recovery
• [04:30] The Real Definition of Recovery
• [05:57] Get My Free Recover Easy Without Thinking Guide
• [06:16] What to Do on Recovery Days: Active Recovery
• [08:05] Passive Recovery Explained
• [10:31] Quick Cheat Sheet to Tell Difference
• [10:59] What Not to Do on Recovery Days
• [12:43] How to Know When You Need Rest
• [14:36] Do This Once You Really Understand Recovery

Links & Learnings

• 🔴 Get 50% off Prungo FluxGO: USA Use - https://dlakecreates.com/prungoamazon ||
• Rest of World Use Code: "1BETTERRUN10" https://dlakecreates.com/prungo10
• 📈 Get your free recovery cheat sheet and training plan bundle https://dlakecreates.com/recoveryfree
• 🎧 Listen, read and learn more here https://dlakecreates.com/recovery
• Run far and long easier with this - https://dlakecreates.com/base
• The best cross training workouts for runners - https://dlakecreates.com/crosstrainactivities
• Instagram – https://instagram.com/dlakecreates
• Strava – https://www.strava.com/athletes/120507

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