Structuring your training schedule not only ensures progress, but also minimises the risk of straining or injuring yourself. Whether you’re a beginner or an advanced runner, it’s important to plan at least one day per week for regeneration.

The right equipment also plays an important role in recovery. Wearing comfortable and well-fitting shoes when running protects your joints, ligaments and muscles. Make sure to choose shoes with good cushioning, especially if you often run on paved surfaces. Compression stockings can also support blood circulation. Change out of any sweaty clothes immediately in winter to avoid catching a cold and to support your immune system.

Ending an intensive exercise session abruptly is not in the best interests of your fitness. Just five to ten minutes of easy jogging helps to slowly lower your pulse and stimulate blood circulation. A relaxed walk or a short yoga session is also good for your legs, joints and muscles, and actively combats muscle soreness.

Focus on breathing

Keep your inhalation, exhalation and pauses even. In other words, breathe in for four seconds, hold your breath for four seconds, then breathe out through your nose for four seconds and hold your breath for four seconds.

Let your thoughts pass by

Guided meditations help you to leave everyday life behind. Apps and YouTube videos are often free and accessible to everyone. This method also helps you to relax your mind, soul and body.

Relax your body and mind 

Yoga nidra is a deep relaxation technique. It is a state between being awake and sleeping, in which the body is completely relaxed. This helps you reduce stress hormones and calm the nervous system.