Recovery Starts on Sunday
Recovery Starts on Sunday: My Strategy as a 51-Year-Old Trail Runner
At 51, I've learned that how I recover today determines how I'll run tomorrow—and beyond. Sundays are special in my weekly routine because they're my long-run days, and they set the tone for recovery the rest of the week. Here's how a typical Sunday unfolds for me, along with how it sets me up for success in training, recovery, and life.
On the Trail: Hydration & Fueling My recovery actually starts while I'm still on the trails. I've found the key is staying ahead—not playing catch-up later. Depending on the temperature, I aim to drink about 16–24 ounces of fluid every hour. I've learned the hard way that dehydration isn’t something you want to make up for later!
Equally important, I take in roughly 60 grams of carbohydrates each hour during the run. It keeps my energy levels stable, prevents that dreaded "bonk," and helps set up my muscles to start recovery immediately.
Right After the Run: Foam Rolling & Protein As soon as I get home, I jump into a quick foam rolling session. Sure, it can feel slightly uncomfortable at first, but foam rolling after a long run makes a huge difference in how my legs feel later. Spending just 10–15 minutes working out tight spots ensures I don’t stiffen up and enhances blood flow to tired muscles.
After rolling out, I focus on a protein-rich meal—usually eggs, avocado toast, or a protein smoothie—to kickstart muscle repair. Protein after a run feels like a reset button for my legs, signaling my body to get busy repairing and strengthening.
Afternoon Strength Session Later in the day, once I’ve rested a bit, I do a quick and easy strength training session. At 51, I find bodyweight exercises like lunges, push-ups, core exercises, and resistance-band workouts ideal. They're gentle on my joints, yet effective enough to build and maintain essential strength that supports my running form and injury prevention.
Throughout the afternoon and evening, I continue to emphasize protein intake, ensuring my muscles have everything they need to recover and rebuild efficiently.
Monday: Mobility Day Monday is all about recovery—no running, just mobility work to maintain the benefits from Sunday's foam rolling. I'll take extra time stretching, working with a foam roller again, and maybe adding gentle yoga moves. Prioritizing mobility keeps me feeling limber and ready for Tuesday’s run.
Balancing Strength and Running Tuesday and Thursday are my dedicated running days, giving me enough space to recover fully between sessions. Monday and Wednesday become my more structured strength-training days, balancing strength and running evenly throughout the week. It’s a rhythm that helps me stay strong, injury-free, and energized for all life's demands.
At 51, I've realized that smarter recovery is my superpower. Proper hydration, intentional fueling, strategic foam rolling, balanced nutrition, and strength training combine into a formula that not only keeps me feeling good but helps me thrive on and off the trails.
Let's keep running strong and recovering smarter—our best trails are ahead!
– Joel Hatch
