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After running training, many people feel tired, especially for those who have been back in motion for a while, the speed of body recovery after running is very slow, you have to bear for a long time Physical discomfort. Is there any way to help us recover as soon as possible after running?
The exercise scientist pointed out that after finishing running, you need to carefully observe the body's reaction to see how it is different from your normal state. There are many factors that may cause your body to recover slowly, for example, the hot summer weather caused Great loss of body and so on. The following ways can effectively help you to speed up the recovery of the body
Jog
After running training, jogging or walking for half a mile (about 10 minutes) is very helpful for your physical recovery. This will prevent your thighs from congesting, making your blood circulation gradually normal and the body slowly cooling down. Your heartbeat and breathing can slowly return to normal levels, body temperature will gradually come down, and some of the waste after metabolism can also be excluded from the body. Jogging at the same time can also gradually relax your muscles. The most erroneous way is to go home and lie down on the couch immediately after finishing running training.
2. Quickly replace wet clothes
After running training, wet clothing may cause your body temperature to drop too quickly. At this time, you need to change into dry clothes to keep your muscles warm. This can speed up blood circulation and promote your recovery. Proper blood flow can bring the nutrients you need to your strained muscles, while taking away some metabolic waste from your body.
3. Prepare some towels and mats in advance
When your body gradually cools down, you'd better be able to sit down or lie down and do some stretching exercises, which can make your body recover faster. When you come home and have a shower, your muscles are completely relaxed. At this time, you can look for a mat to lie down and do stretching exercises. This can greatly enhance your body's flexibility.
4. Plan to complete nutritional supplementation after running
You should eat or drink something within 20 minutes of your hard running contact. Your body needs lots of water, sugar and protein at this time. You can choose to use restorative drinks, milkshakes, chocolate milk, etc. Make up. When you get home, remember to take them out of the refrigerator; if you can't go home in a short time, you can choose to bring them around, but remember to prepare some ice for cooling.
5. Develop your training plan
The first thing to look for is whether this training plan is suitable for your current health level, and ensure that you have enough recovery time between the two hard training intervals. For example, a scientific training plan should include hard training and how relatively easy training alternates, the number of miles completed on a weekly basis, and how to increase your running amount step by step. You should also develop a plan for yourself. If you are completely away from the day of the two days of running, if your training for large amounts of exercise is completely squeezed together and you do not have enough recovery time, you should adjust it as appropriate.
6. Check if your running speed is reasonable
You need to make sure your running speed is not too fast. This is a common mistake that many runners are most likely to make. Many people think this can make themselves a faster runner, but in reality, this will only give you Bring unnecessary fatigue while greatly increasing the risk of injury.
7. Seriously consider the weather
In the hot weather in summer, it means your heart rate will become faster. If your training intensity is too high, the body's load will also become larger. Therefore, we need to carefully consider the weather factors when we run, and when you perform heavy exercise training in hot weather, you should extend your own recovery time more than usual. If your body always feels tired, you can shorten your training time or simply schedule a few days away from running.
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