Time to Read
This week we caught up with top trail runner and KYMIRA Brand Athlete Chelsea Creak to discuss all things Christmas, and how she recovers from an intense year of training. From mince pies to frosty morning dog walks, Chelsea covers it all and gives us her top tips for recovery over the festive season.
How often do you work out a week? And what is your workout routine/schedule?
I work out 5-6 times per week with running specific training, on top of this I ride my horse 4 times per week and walk my dog a minimum of 2 times per day. My routine depends on my work schedule, but as I work from home 2-3 days per week, I can usually be flexible. In a typical winter training week I would rest on Mondays, and the rest of the week would be a combination of club sessions, strength and conditioning and long distance runs.
Are you strict on having rest days?
I always make sure I incorporate rest days into my week, though the day may change depending on my schedule. Having suffered from stress fractures in the past, I now fully understand the importance of rest and recovery for both your bones and muscles (and mental health!).
What do you do on your rest days?
On rest days, I enjoy spending extra time with my dog, my horse and my husband. In the winter, I love watching a movie in front of the fire. With such a busy work/training schedule, it is nice (and important) to have some down time to relax, unwind and recover.
When having a rest day, should your food intake change?
On rest days, I tend to lower the amount of carbohydrates and protein intake compared to hard training days. I always try to eat a healthy, balanced diet (whether rest day or not), but do allow myself the occasional treat (especially over the Christmas period- I love hot chocolate and mince pies)!
Do you use any supplements or products to help you recover after a particularly hard session?
I don’t use any supplements, but after a hard session I find chocolate milk helps me to recover.
Do you have more rest days over the Christmas period?
I don’t increase my number of rest days over Christmas, but I do go on more long slow runs (which replace speed sessions), where I can enjoy the countryside and crisp, frosty mornings with my dog and husband (I make sure to turn my GPS watch off).
How do you get back into the swing of full-time training after having had the time off over the Christmas period?
Spending time between Christmas and New Year’s days researching new, exciting mountain races to enter over the coming year helps motivate me to get back to full-time training.
What would be your top tip for recovery?
Make the most of your active recovery and enjoy it! Go for a nice country walk on a frosty, winter’s day.