You’re training hard, pushing through every run, sweating, grinding. But somehow, progress stalls. You’re all in, but results? They’re crawling. And just like that, burnout’s on your heels. You’re drained and asking yourself—why can’t I break through?

Here’s the answer: you’re missing one key step, and it’s likely holding you back from reaching your full potential. You can be perfect with your training schedule, push yourself to the limit every day, but if you’re not letting your body recover, you’re just spinning your wheels. And what’s the key to true recovery? It’s downregulation.

The Science Behind Downregulation

Here’s how it works: when we train, our sympathetic nervous system (SNS) kicks in, revving us up and preparing us for action—like hitting the gas pedal. That SNS activation is crucial when we’re about to push hard. But keep that pedal down too long, and the engine overheats. Prolonged SNS activation leads to burnout, plain and simple.

Recovery needs the opposite: it needs us to hit the brakes and let the parasympathetic nervous system (PNS) take over. The PNS is our body’s built-in pit stop. It calms us down, refuels our energy, and lets us recharge. It’s the equal and opposite force to all that effort you’re putting in on the track, in the gym, or out on the road.

If you want faster recovery, improved muscle repair, recharged energy stores, and a better mood every day, then learning how to downregulate is a must.

5 Downregulation Techniques You Should Try

Training as intensely as I do, I’ve learned the hard way just how essential recovery is. These techniques? They’re my secret sauce. They’re why I’ve kept my streak of not missing a run for over 1,000 days. Test a few out for yourself, and see which ones work for you.

1. Pleasurable Activities

After a tough training session, I indulge in something I love—a peanut butter banana smoothie, a few minutes listening to my favorite track, or even just the satisfaction of a good stretch. Simple pleasures like these shift my mood and start the recovery process.

2. Slow Breathing and Mindful Movement

Intentional breathing paired with gentle stretching helps me reset. I use each slow breath to tell my body it’s time to relax, signaling my nervous system to shift into recovery mode. Just five minutes can do the trick.

3. No Stats, No Stress

One trick I swear by is avoiding performance metrics right after training. No checking the watch, no analysing splits. Detaching from “action mode” and allowing myself to be present is the start of my relaxation.

4. Avoid Stressful Activities

After a hard session, I skip any intense tasks or heavy conversations. Instead, I stay focused on one priority—recovery.

5. Set Up “Aid Stations”

Incorporating what I call “aid stations” throughout the day keeps my energy balanced. Think of them as little checkpoints to help you recharge and refuel. Here are a few examples of mine:

Mealtime: I make mealtime a mindful moment to refuel and relax.
Relaxing Walks: Short walks help me unwind and clear my head.
Stretching: Gentle stretching relieves tension, boosts flexibility, and reinforces recovery.

Maybe some of these techniques resonate with you; maybe you’ve got your own rituals. That’s the beauty of downregulation—it’s personal. Experiment. Test different methods until you find the ones that work best for you. Make it a daily habit, and watch what happens. Your performance will thank you, and so will your mood.

Got your own secret sauce for recovery? Drop it in the comments—who knows, maybe you’ll help a fellow runner shave minutes off their next PR.

Yours in running and life,

Daniel Lucchini

How to Optimise Your Performance with Ease