The recuperation.

 The recuperation It is the most important part of the training as a whole, as it decisively influences the progression of the results. Recovering means assimilating the previous work and restoring the muscle tone and elasticity lost during it. You have to take it into account after each workout. This means that sometimes it is not enough to rest and more resources are necessary.

 Rest It allows you to assimilate all the work, avoids overloads and prevents inopportune injuries. All those runners who have jobs that mean great physical exhaustion, should try to rest as much as possible. They have to intersperse a full rest day between every two hard workouts.

 Rest It is relative, since an amateur runner who competes in 1h 25 'in the half marathon must rest completely, at least two days a week. Those who compete at much slower rates should take three rest days a week. And those who start or are in low levels of form, should only run three days a week and rest four. Age also influences, after 45 years take an extra day of rest a week.

 Necessary sleep a lot, as much as possible. Many runners have to settle for sleeping whatever their work and family life allows. Those who have a lot of time available to take advantage of it. But those who do not sleep a minimum of seven hours each day do not seek miracles by training hard.

 Before competitions it is necessary to rest even more. In the previous week, the training rhythms should be reduced, rest should be increased by one or two more days and one should try to do little quality, to arrive as rested as possible to the competition. 

 The massage it is very necessary to unload the legs and the lumbar zone in the periods of maximum training. You should go to the masseur when you approach an important competition or when you are very muscularly tired. Ideally, it would be once every two weeks during peak periods.

 Hydrotherapy. Among water therapies, cold baths, strong jets, hydromassage, hot and cold water contrasts, and saunas are more effective for runners after competitions. Sometimes they are not very pleasant therapies, but they are always very effective in terms of muscle recovery.

 Don't run with tension. Run relaxed, with your elbows slightly bent and without clenching your fists.