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Recovery is one of the most underrated components of the training process. We once again invited sports doctor Vladimir Demchenko to the studio of the podcast "Marathon is Real" to discuss the importance of sleep, rest and recovery procedures for runners. Commentary on the episode was given by somnologist, PhD Sofia Cherkasova. Listen to the podcast "Marathon is Real" on any convenient platform: https://podcast.ru/1558897846. 00:00 Introduction 00:43 Why recovery is so important in cyclic sports 01:22 The more intense the load, the longer the recovery 02:38 What happens if you regularly do not recover enough 03:48 What does the speed of recovery depend on 05:47 The basis of recovery is sleep 07:10 How much sleep do you need 10:24 Commentary by somnologist Sofia Cherkasova 15:00 It is not only muscles that need recovery 15:54 Is good rest doing nothing or changing activities? 17:23 What recovery methods exist? 21:43 About the bathhouse 22:57 What is myofascial release? 24:32 Does acupuncture work? 26:02 When can you exercise after an illness? 27:29 When to start running after covid? 29:57 Can you run every day? 31:10 Recovery during cross-training? 32:31 Tips for marathon runners