Coming Back to Training? Read This First!
Top return-to-fitness tips from our brand ambassador David Gillick.
Whether you’ve taken a few weeks off, had a busy season of life, or are just getting back into a routine after a break, returning to training can feel both exciting… and challenging.
The good news? Getting back on track doesn’t have to mean pushing yourself to the limit right away. In fact, the smartest approach is often the simplest one: ease in, recover well, and build consistency.
Our brand ambassador and Olympic runner David Gillick shared his top advice for anyone returning to training – and they’re worth reading before your next session.
1. Start Slower Than You Think You Should
One of the biggest mistakes people make when returning to fitness is jumping straight back into their old pace or intensity.
Even if your mind feels ready, your body needs time to re-adapt.
Start gently. Reduce the load, shorten the session, and allow your muscles, joints, and nervous system to ease back into movement.
Progress happens faster when you don’t rush it.
2. Sleep Is Non-Negotiable
Training is only part of the equation.
David puts it simply: most recovery happens while you’re resting, not while you’re training.
Sleep is when your body repairs muscle tissue, restores energy, and resets your system.
If you’re returning to training, prioritise:
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7-9 hours per night
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Consistent sleep and wake times
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Proper downtime between sessions
Recovery starts in bed.
3. Warm Up + Cool Down Every Session
It doesn’t need to be complicated – even 5 minutes before and after makes a major difference.
A proper warm-up helps:
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Increase blood flow
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Prepare joints and muscles
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Reduce injury risk
Cooling down supports:
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Mobility
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Circulation
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Faster recovery
Think of it as protecting your future sessions.
4. Alternate Hard and Easy Days
Consistency beats intensity – especially when you’re rebuilding fitness.
David follows the 80/20 rule:
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80% of training is easy
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20% is hard
That balance helps avoid burnout, overtraining, and injury while still improving performance over time.
Your body gets stronger in the recovery, not in the grind.
5. Fuel, Hydrate… and Support Your Recovery
Recovery needs energy – not willpower.
If you’re under-fuelling, your body can’t rebuild properly. Hydration and nutrition are key to:
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Muscle repair
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Energy levels
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Better performance
David also highlights the importance of taking recovery seriously outside of training.
6. Listen to Soreness, Not Ego
This might be the most important tip of all.
Discomfort is feedback, not a challenge.
Soreness doesn’t mean you need to push harder – it might mean you need rest, mobility work, or a lighter session.
Returning to training is about long-term momentum, not short-term intensity.
The Takeaway
Getting back into training is a journey – and the best results come from patience, recovery, and consistency.
David Gillick’s advice is a reminder that fitness isn’t about proving something in one session… it’s about building something over many.
So start slow, sleep well, warm up, fuel properly, and listen to your body.
Your future self will thank you.
Ready to Support Your Comeback?
If you’re returning to training and want to look after your body the same way David does, explore his current recovery favourites:
✅ Ice-Cold Menthol Gel – perfect for cooling post-session relief
✅ Epsom Salts – ideal for relaxing muscle recovery soaks
✅ Essential Oil Muscle Rub Roll-On – targeted, easy-to-use support anytime
Recovery isn’t an extra – it’s part of the process. Start your training comeback feeling stronger, supported, and ready for what’s next.
Our products are proudly guaranteed Irish ☘️
