A few basics to improve without getting hurt, whether you run, box or lift. These are general wellness tips, not medical advice.
For runners
- Build load gradually. A common rule: do not raise weekly volume by more than about 10%.
- Do 80% of your runs at easy pace. You should be able to talk. This builds endurance.
- Keep one full rest day per week, and an easy day after a hard session.
- Vary sessions: long run, short intervals, hills. One intense session a week is enough to start.
- Strengthen ankles, calves and hips twice a week.
Recovery
- Sleep 7 to 9 hours and go to bed at a regular time: sleep is the first recovery tool.
- Watch your resting heart rate and HRV. A lower-than-usual HRV and a higher resting pulse over several days often signal fatigue: lighten the session.
- Eat protein and carbohydrates after effort and drink regularly.
For boxers and fighters
- Alternate technical and intense sessions. Repeated sparring without rest raises injury risk.
- Track load over the week, not just the last session.
- Warm up shoulders, wrists and neck before striking.
When to slow down
Persistent pain, unusual fatigue lasting several days or worsening sleep are signals to listen to. If in doubt or in pain, consult a health professional.
Track sleep, HRV and recovery with the S1 · S1, Polar or WHOOP