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The Herd | Edition 18
Bernard Lagat and Running Recovery Tips
Micah Kinde
May 17, 2025
The Herd | Edition No. 18
Welcome to this week’s edition of The Herd! We’re talking recovery, the often overlooked secret to better, faster runs. You’ll also get to know Bernard Lagat, one of the most consistent middle-distance runners of all time. Whether you’re fresh off a race or just stacking up training miles, there’s something in here to help you recover smarter and run stronger.
Bernard Lagat
Bernard Lagat, born December 12, 1974, in Kapsabet, Kenya, is one of the most accomplished middle- and long-distance runners in history. Growing up in a family where running was a way of life, Lagat was inspired by his older siblings and began running to and from school as a child (1). His talent blossomed at Washington State University, where he became an NCAA champion and set collegiate records before launching an international career that spanned more than two decades (2, 3).
Lagatʼs Olympic journey is remarkable for both its longevity and success. Competing for Kenya, he won bronze in the 1,500 meters at the 2000 Sydney Olympics and silver in the same event at Athens in 2004 (4, 5). After becoming a U.S. citizen, Lagat represented the United States at the 2008, 2012, and 2016 Olympics, with top performances including a fourth-place finish in the 5,000 meters at London 2012 and a fifth-place finish in the same event at Rio 2016, where he was the oldest U.S. track athlete at age 41 (4, 5). In total, Lagat is a five-time Olympian and a thirteen-time World and Olympic medalist, including five World Championship golds (4, 6).
Beyond his Olympic achievements, Lagat holds American records in the 1,500 meters, mile, 3,000 meters, and 5,000 meters, and is celebrated for his historic 1,500m-5,000m double gold at the 2007 World Championships (2, 4). His career is defined by consistency, versatility, and a reputation as a role model for athletes worldwide. Now retired from competition, Lagat continues to contribute to the sport as a coach, inspiring future generations with his story of perseverance and excellence.
5K Race Prep: Week 3
Recovering Like a Pro 💤🏃♀️
Fast races are built on solid training—but that training only works if you recover well. This week, we’re dialing in the overlooked secret to peak performance: intentional recovery.
Why Recovery Matters:
Recovery is where the magic happens. Muscles repair, energy stores refill, and your body gets stronger. Skimping on recovery means you’re just stacking fatigue instead of fitness.
3 Key Types of Recovery:
🧘 Active Recovery – Think easy runs, walks, or light cross-training (like swimming or biking). Keep blood flowing without overloading your system.
🛌 Rest Days – Yes, full rest is part of the plan. Take at least one full day off per week and resist the temptation to "squeeze something in."
🥣 Nutrition & Sleep – Prioritize protein + carbs within an hour after hard workouts, and aim for 7–9 hours of quality sleep. Both are crucial for repairing muscles and keeping you sharp.
Signs You Might Need More Recovery:
Heavy legs that don’t bounce back
Poor sleep or feeling constantly tired
Slower times even when you're trying hard
A sudden drop in motivation (aka: “why do I even run?” thoughts)
Pro Tip:
Plan your recovery like you plan your workouts. It’s not lazy—it’s elite.
That’s a wrap for this week!
If Bernard Lagat taught us anything, it’s that smart recovery can keep you fast for the long haul. So take that cooldown seriously and get your rest. See you next week with more stories, tips, and miles to share!