The 4 Ways I Recover Better

Katie Uhran

By Katie Uhran

I LOVE to train hard. I LOVE to push myself. I LOVE the way running, spinning, and strength training make me feel inside and out. I LOVE to sweat it ALL OUT. I always tell people that I am a better person when I sweat. There is no better way to start my day than with a workout.

Maintaining an active lifestyle not only helps me stay healthy and strong, but it also helps me stay focused, energized, and present both personally and professionally. But training hard day in and day out can catch up to me and sometimes lead to burn out, so it is key that I make sure I take time to recover. Here are my favorite ways to recover from an intense workout:

Nourish – You have to feed those muscles when you put them through a rigorous workout! Nourishing your body on a daily basis is just as important as moving your body. It takes time to figure out what foods work best for your body, your goals, and your needs. Be open to trying new foods, recipes, and products. Be patient. Listen to your body and see what it responds well to.

Our bodies are ALWAYS changing as our workouts do. For me, the staples that help me nourish are sweet potatoes, healthy fats (give me ALL the nut butter) and lots of protein. An easy on-the-go recovery drink for me is OBVIOUSLY Core Power. The chocolate is my favorite; it is jam-packed with 26g of protein and 700mg of calcium!!! And it tastes delicious!!!

Walk with Lucy – There is something so therapeutic about walking with your dog! It is one of my favorite ways to disconnect, to reflect, to just be in the moment, and YES, to recover. Walking is so underrated. I try to walk Lucy every day. Sometimes it is for 20 minutes, and other days it could be for an hour. When need to recover from a workout on an active rest day, a long walk on the beach with Lucy cures all. It is a relaxing, easy, and great way to get outside and just move my body in a healthy way.

Outdoor Easy Run – The day after a strength training workout, I am doing the duck waddle. Those muscles are tired and sore, and the LAST thing I want to do is a run, but it helps! It is a great way to get the lactic acid out, sweat, and just move. This kind of run is a recovery run. It is not a run where I am looking for speed. It is just another way for me to get outside, soak up the fresh air, and help my muscles and mind recover and gear up for a busy day.

Just BE – This is a hard one for me, because I always like to be doing something and have a very hard time doing nothing! I am getting better at it, and my goal is to take one full day a week to literally JUST BE. On these days, I make sure to enjoy ALL the food and spend time laying by the pool or on the couch catching up on some of my favorite Bravo shows. Having a day like this is necessary. Our bodies need to rest, and so do our minds. These days allow us to just be in the moment – to rest and recover those hard-working muscles, so that the next day or week, we are better and stronger. Give yourself permission to REST and enjoy it, and don’t forget to treat yourself too, because you have worked hard. My go-to is always ice cream or cookies!

What are your favorite ways to recover?

What is your favorite way to treat yourself after a long week of training?


We recommend that you consult with your physician before beginning any new exercise program. Only try this workout if you are heart healthy and in good physical condition. fairlife, LLC will not be responsible or liable for any injury or harm you sustain as a result of this workout. By voluntarily performing this fitness exercise, you assume the risk of any resulting injury, and agree to release and discharge fairlife from any and all claims or causes of action, known or unknown, related to this workout.

Share this: