Recovery is one of the trickiest aspects of training. How do you know when you're adequately recovered? How do you balance training load and rest? How do you figure out good nutrition, hydration, and sleep? In this episode Dr. Ryan Wooderson joins DJ and Matt to help us find answers to those questions and more.

Dr. Ryan Wooderson is a physical therapist, biomechanist, and fitness/wellness advocate. He is passionate about helping people move better and live better, for the long run. He earned his Doctorate of Physical Therapy at Regis University and completed his orthopedic residency at the University of Wisconsin-Madison. He is an orthopedic clinical specialist and his practice focuses on injury prevention and helping athletes return to the sports and activities they love. He has been practicing for 8 years in Denver, CO. You can find him online at longrunphysio.com and Instagram @longrunphysio.

Chapters 0:00 - Intro
3:27 - How do you define recovery?
6:20 - The role of sleep in recovery
16:44 - Nutrition before & after the run
24:10 - Active recovery & a running schedule
30:22 - The role of recovery tools (vibration, compression, etc.)
36:44 - The 3 keys to recovery
39:08 - Wrap-up

#101: Beginner's Guide to Recovery