Five Tips for After Running
The results of training and the recovery process of your muscles will benefit if you adopt some basic habits after running.
Like all sports disciplines, running is full of ‘secrets’ and recommendations that may seem obvious for the more experienced, but most others do not know about them. Here are some tips for after running that will help you progress in this demanding and wonderful sport.
Five tips for after running
1. Stretch properly
This is the golden rule for every athlete: after exerting your muscles, stretch. These stretches will help your muscles to recover their original form gradually. You can also prevent injuries with a good post-exercise stretch session.
In addition to stretching as soon as you finish running, you can stretch several hours later and even on rest days. This way, you can eliminate accumulated lactic acid and other waste that can accumulate in your body.
You should never stop running abruptly and let yourself fall to the floor to rest when you are out on a run. When you reach the end of your route, continue walking at a moderate pace. This simple advice will allow you to restore your normal breathing and to also contribute to your blood circulation.
Running requires a lot of physical effort from your muscles. In order to get the necessary energy and be able to work, these muscles consume many nutrients from your body.
Of course, water is among these nutrients and is essential for the regulation of body temperature. Therefore, it is extremely necessary that you compensate for this loss after running. In addition to water, sports drinks can also be used to replenish the mineral salts that are lost.
4. Apply ice
Many professional athletes resort to ice baths after sports practice. The reason is that it is the most efficient method you can use to accelerate your recovery process and ease muscle contracture.
Since these tips for after running are aimed at amateur athletes, the recommendation here is that you shower with cold water a few minutes after physical activity. Then, switch to hot water in order to recover your regular body temperature and normal blood circulation. Additionally, if you are experiencing some muscle pain, apply ice to help reduce it.
5. Wear compression socks
This is very useful advice for people with circulation problems in their feet. The use of these types of socks after exercise will help the blood reach extremities. Likewise, sleeping with your legs slightly elevated above the rest of your body can also help with this problem.
In addition to the listed tips, there are some other considerations to add. For example, it is critical to affirm the importance of warming up prior to any physical activity. Of course, running is no exception, both for training and competition.
On the other hand, it is also vital to rest well before and after exercise. This is when the muscles regain strength and prepare for new challenges, in addition to increasing their capacity in terms of strength and endurance.
What not to do after running
Alongside providing you with some tips for after running, it is also necessary that we point out some common mistakes. If you have just finished running, it is best that you avoid the following:
1. Either resting too much or overworking yourself
A big mistake that many people make is to just lie on the couch all day after a training session. Actually, this is counterproductive for rest: it is preferable to opt for light activities to keep your muscles active and your blood circulating.
On the other hand, do not dive into very demanding activities either. This is not the time to move heavy objects or to make any physical effort; exhausted muscles can easily be injured.
2. Not eating properly
After completing physical exercise like running, you must give your body what it needs in order to recover. For this purpose, proteins, carbohydrates, and healthy fats are very important.
Ideally, you should wait at least 45 minutes to eat something after running. Cereal bars, pasta, and wholemeal bread are great options for incorporating carbohydrates, while fruits, vegetables, and dairy will provide you with protein.
3. Not changing clothes
Wet clothes favor the proliferation of bacteria. On the other hand, wearing dry clothes will help with circulation and, as a consequence, also muscle recovery.
Ultimately, it should be noted that some tips work better for some people than for others. However, these are general recommendations that should not be ignored. Let us push our bodies properly and take care of our health in the process.
Now that you are aware of these tips for after running, put on your shoes and complete the miles you set!