After a sweaty training run, the next is the critical period of muscle recovery. Today, let’s take a look at what to do to recover muscles after running!
4 tips to effectively help muscle recovery after running
After a sweaty training run, the next is the critical period of muscle recovery. Although running is an aerobic exercise that many people love, most people tend to neglect the importance of physical recovery. In fact, every step you take will cause your muscles and joints to bear the reaction force of the ground, and the weight is about 2.5 times your body weight. Therefore, people would describe the recovery after running is also a war that needs to be faced seriously.
Today, let’s take a look at what to do to recover muscles after running!
Dynamic relaxation exercise
Do dynamic relaxation exercises before stretching after running. When the body continues to maintain a high-intensity exercise mode, the blood flow and muscle temperature are still at a peak. If the exercise ends suddenly and directly enters the resting phase, it will easily cause pressure on the circulatory organs and cause physical discomfort.
Therefore, it is recommended to cool down the body temperature through walking, gentle squat in place, and step squat, to gently blood speed and heartbeat, then conduct the static stretching exercise.
Waited 30 mins to 1h, and give extra nutrition after the run
Half an hour to 1 hour after running is the prime time for nutritional supplements, providing sufficient nutrients to the body, which can accelerate muscle reconstruction and repair.
Ingesting fruits, vegetables, high-quality protein and good fats not only can help repair muscles, but also reduce muscle inflammation. In addition, you can also eat bananas, drink low-sugar sports drinks, and coconut water to replenish the electrolytes and minerals lost by sweat after the run.
Balanced nutrition after running is necessary.
Fixed sleep time
According to research in medical sports in the United States, sleep is an indispensable element for the body to recover from exercise fatigue and stress. Researchers also pointed out that lack of sleep can negatively affect runners' speed, strength, muscle recovery, and negative influence of enthusiasm for running.
Humans will secrete growth hormone during sleep, which helps regulate body composition and metabolism. In addition, there is a hormone called cortisol that is responsible for regulating the cycle of sleep and wake. Through this hormone, it can make people feel energetic in the morning. However, if the daily routine is irregular, it may also make it difficult to fall asleep at night, so it is recommended to have a fixed sleep time.
The so-called fixed sleep time is not only a fixed time for how long you’ve slept, but also a fixed time to sleep, which will help to improve the quality of sleep. It is recommended to set an alarm clock to remind yourself that it is time to sleep, and at least sleep about 7-8 hours a day.
Sleep is the main element to recover the muscle .
Hot bath, Fascia massage
Taking a hot bath not only can relax tight and sore muscles, but also relax the mind. Taking a hot bath an hour and a half before going to bed will help you to fall asleep quickly. According to research, taking hot baths can help to improve maximum oxygen consumption, lactic acid accumulation, and to increase running efficiency.
Although stretching after running is one of the ways to reduce heart rate and prevent muscle stiffness, it is not enough to relax the deeper muscles. It is recommended to use massage rollers, rollers and massage balls to exert pressure on the muscles to relieve pain and maintain muscle elasticity.
It can also improve the blood flow at specific parts of your body at the same time through using massage rollers, and reduce the inflammatory reaction of muscles due to training. Remember to deeply relax your lower back, thigh muscles, calves, ankles and soles after running!
Remember to grasp these few relaxation tips after running. Don't let muscle fatigue accumulate and cause injury. Let the muscles maintain elasticity, so that you can run for a long time.
In addition, avoiding overtraining is also needed. If the muscles have not recovered from fatigue and are undergoing a lot of training again may increase the risk of injury. In this way. the gain can not cover the loss!
Try using a massage roller to relax a deeper layer of sore muscles. (Image taken from trigger point youtube)
In the era of smart assisted exercise efficiency, many people will use mobile apps to help record training volume and body condition. However, how do you always keep your mobile phone by your side?
Using a run tie is recommended, keeping the phone on your arm, solving the problem of not having a place to put your phone while running.
• Moisture-wicking and smooth inner embossed armband provides maximum wearing comfort.
• Soft-touch and Eco-friendly silicone band with strong grip prevents phone-slipping.
Hybrid Material
• The Neoprene and Velcro strap designed with quick-dry and breathable material provide you the best wearing experience while running.
• Quick Release, Easy Access.
• Made of eco-friendly silicone material, stain-resistant and washable.
• 3 different sizes of armband, fits better to your arm circumference.
Keeping your mobile phone with you, not only able to listen to music while running, but also not missing out important messages. Take your Run Tie, and record your running life!
Further information on: Run Tie, your good running partner.
Use a Run Tie to create a more colorful running life!