Special Edition - Runner and Recovery Chronicles: Emmanuel Ovola
The Runner Chronicles - Special Edition
Emmanuel Ovola is not only a Nike running coach and athlete physio but also a dedicated advocate for the importance of recovery in athletic performance. With years of experience both on and off the track, Emmanuel has honed his expertise in building athletes to reach their maximum potential. His unique approach blends physical training with the essential elements of recovery, emphasizing the balance between pushing limits and giving the body the time it needs to repair and grow stronger.
In addition to his coaching work, Emmanuel is a key figure in the lifestyle brand LDN SLCT, which promotes a refreshing approach to fitness, community, and well-being. He’s also passionate about organizing events focused on recovery, helping athletes at all levels learn the best practices to optimize their performance and avoid injury.
As a runner himself, Emmanuel brings a deep, personal understanding of the physical and mental challenges athletes face. His insights on training, recovery, and injury prevention are rooted in real-world experience, making his advice both practical and relatable. Emmanuel believes that a great run starts with the body being properly cared for—something he lives by and shares with the wider athletic community. Whether it’s through his coaching, events, or recovery-focused initiatives, he’s constantly fostering an environment of positivity, good vibes, and a shared commitment to optimal performance.
We as runners deal with injury a fair amount of times in our running career. It is maybe to most feared thing among runners and can really set you back in times of training. In this special edition of the VAERT Runner Chronicles, we’ve had the privilege of connecting with Emmanuel to dive into the secrets of a solid recovery routine—because as he knows well, taking care of the body is just as important as the work you put into the run itself.
Tell us something about who you are and how your journey started as physio, runner and coach.
My Name is Emmanuel Ovola, people call me Manni, a name I have had since school. I’m someone who lives through physical movement, I would play any sport you could think of. I would swim, play football/soccer and rugby as a kid. Pushing my body to do different things and at different times is powerful in my opinion. No matter how you look at it, physical capacity in any form is expressive of something. It aligns your body and mind to the present moment. So that for me is key. You can’t pretend to do something with quality. It’s either possible, or not. You have to take yourself on a journey, to do something at your very best.
This philosophy lead me to building a desire to coach, I remember that people would ask me.
“How do you do that?”
It was confirmation that I could do things people wanted to do and see. The fact is, the majority of people are requiring a bridge between the science and practice. I believe that the majority of people including coaches struggle with actually putting things into practice.
My journey into Physiotherapy started with a broken ankle, my broken ankle. It was misdiagnosed and I found that the professionals I saw were looking to give me guidance but not the further investigations.
As a Nike running coach, you work with a variety of athletes. What are some of the most common recovery mistakes you see athletes make, and how do you help them avoid them?
Runners injuries are closely intertwined with lifestyles, the key thing is runners need to manage their sleep and nutrition to maximise their training. Most of the time, we have a deep relationship with the movement but not the ecosystem around it.
You’re also a runner yourself, so you understand firsthand the importance of recovery. Can you share how your own recovery routine has evolved over the years?
I keep hearing this phrase, stick to the plan and not your feelings. I think we have to be adaptable, so I don’t agree with it. Rest and recovery can be deeper and more enhanced in specific parts of a training block. I don’t think it’s as simple as just a strict routine, things will throw you off course and it will get tough. This also happens in a race. It’s also key to have fun with it, enjoy what you do. Have a late night with friends and do exciting things once in a while. If you don’t it can all get very boring!
I personally adapt what I do with time and capacity. I work hard to sleep at least 8 hours a night, sleep before 10pm is most important. I then ensure a breakfast that has some really fresh food, fruits is my go to with some honey. I enjoy savoury breakfast sometimes too. By fueling correctly I know I’m ensuring I replenish the systems and tissue. I like to have a pastry to make sure that I keep things enjoyable too. Strict diets are not worth it in my opinion, as runners we burn so many more calories.
Athletes often push themselves to their limits during training and competition. How do you help them strike a balance between pushing hard and knowing when to rest for optimal recovery?
Sport is full of stories, ups and downs. This also includes injuries. The ability to push yourself is paramount to the journey for performance, I’m not sure there is balance. I think that’s the misconception we try and find. I think the way we live can be a wave, a periodisation I call it. Moments of activity, moments of rest. Every moment of activity or period of training requires discomfort and intuitive attention to when rest is required. Expecting to be injury free is unrealistic.
I tell people to harness the fitness in careful and skilful way. It’s a super power that comes with responsibility.
From a physical and mental standpoint, how do you approach recovery differently for different types of athletes, such as sprinters versus long-distance runners?
Sprinters are like lions, lots of high power and energy output and lots of sleeping. Long distance runners are like no other animal, always doing lots of little energy bursts and some large ones then resting less often.
You’ve organized events centered on recovery. What’s one key takeaway or method from those events that you think every runner should incorporate into their own routine?
Sleep is the most powerful tool for runners, it helps regulate your endocrine system, this is your hormonal system. Hormonal regulation is key for bone density and overall mood and recovery. Along with that is improving your breathing, especially inspiration muscles that help increase lung expansion and overall capacity to take in more oxygen.
Recovery is different for everyone but those two things are really important. The other thing people don’t take into account, you need to have the enjoyment in what you’re doing. It’s about training with people that make it fun.
Finally, what’s one piece of advice you’d give to runners who want to maximize their recovery, whether they’re training for a race or simply aiming to improve their overall performance?
Shift recovery from what you think you have to do, to what you enjoy doing. Most of the time you maybe doing things you think are important, but the most important thing is to actually rest and recover, allow your body to do what it needs to. You do need to be resilient, but this comes from a full cup. Not an empty one. You have to create the right path and direction intuitively, it’s not about just working through tough moments blindly.
Performance is built on strong foundations and capacity. It’s not as simple as training aggressively, it’s a step by step process.