There are several reasons why people run. Some people run to increase fitness, enhance health, and socialize with skilled exercise enthusiasts, while others run because it offers them a sense of accomplishment. To run well, you need a good training workout. You may also require beta-alanine products to boost your muscle endurance.
But just as a good workout program can help you become an excellent athlete, post-recovery is just as important. The vigorous pace you subject your body to may deplete its glycogen and break down muscle fibers. As a result, you may be exhausted. However, with effective recovery tactics, you’ll increase your athletic performance and minimize injury.
Here are some effective ways of enhancing recovery after a hard run:
- Eat The Right Food
Some food combinations can help to reduce muscle soreness after a run. These are proteins and complex carbohydrates that help to rebuild and repair the muscles. A recommendation by the American Council on Exercise states that after intense activity, you need to take complex carbs and protein in a ratio of 3:1. Besides, you should snack after half an hour of the exercise because that’s when your muscles are in their state of rebuilding glycogen stores.
To avoid any inconveniences, it’s best to prepare a recovery snack before you go out for a run. That way, you’ll reduce the chances of grabbing junk foods and increase your chances of sticking to healthy choices. A few examples of recovery snacks include a plain bagel with almond butter or peanut butter and slices of cheese, grain crackers, and an apple.
You should also drink lots of water after training because it’ll help regulate your body’s blood pressure and temperature. Additionally, it’ll transport nutrients and energy throughout your body. Drink plain water to rehydrate yourself if you’ve run below 90 minutes. On the other hand, if you’ve run for more than 90 minutes, a sports drink will be ideal for your body because it replenishes glycogen in your muscles.
- Walk Or Stretch After The Run
Though there’s some debate over whether stretching is vital for runners, this activity can help you quicken your recovery process. Research indicates that the best time to stretch is post-running because your muscles are still pliable and warm.
It’s advisable to take about thirty seconds, stretching your arms and legs. However, you should be gentle on your body, especially if you’ve been running for more than 90 minutes. Stretching before running may tear your muscles because they’re stiff and cold. Instead, it would be best if you did dynamic stretching after a jog or warmup.
Alternatively, you can walk for a short period after running for 90 minutes. However, this may depend on the calories and fluids that your body has.
- Get A Massage
A post-run massage may be a great way to finish a strenuous workout session or an event. Like stretching and foam rolling, massages can help to enhance blood circulation and relax tight muscles. It’s always advisable to tell the therapist to concentrate on the sorest muscles. Also, it would help if you informed them about your training schedule to enable them to give you a massage that grants you the best results.
Though a workout training program is vital for improving athletic performance, you need to have recovery sessions to enable your muscles to rebuild and repair. These tips can help you do exactly that.