Like all sports, the race is full of “secrets” and tricks that are fundamental for the more experienced, but that others do not know. Here are some tips to put into practice after the race that will help you progress in this challenging and wonderful sport.
After the race, it is essential to help the body recover from fatigue, to be ready for the next workout.
1. Stretch properly
It is the golden rule for every athlete: after using the muscles intensely, you have to stretch them with a nice stretching session. These exercises will help your muscles gradually recover their original shape; in addition, you can prevent injuries with a good post-workout stretching session.
Besides doing it as soon as you finish exercising, you can also stretch several hours later and even on rest days. In this way, you will eliminate the accumulated lactic acid and other toxins that accumulate in the body.
In no way should you abruptly stop the race and let yourself fall to the ground to rest. When you reach the end of the path, keep walking at a moderate pace. This simple advice will allow you to restore normal breathing and also contribute to blood circulation.
3. Stay hydrated
Running produces a very great physical effort for your muscles. These, to get the necessary energy and to be able to work, consume many nutrients from your body.
Obviously, water is included here, which is essential for regulating body temperature. Therefore, it is extremely necessary to compensate for this loss after training or running. In addition to water, sports drinks can be used to replenish the expelled mineral salts.
4. Apply cold
Many professional athletes resort to ice baths after playing sports. The reason is that this is the most effective method to speed up the recovery process and calm contractures.
Since these suggestions after the run are addressed to amateur athletes, the recommendation here is that to shower with cold water a few minutes after physical activity. Then, open the hot water tap to restore the temperature and normal blood circulation. On the other hand, if you feel pain in some muscles, apply ice to calm it.
5. Wear compression stockings
This is a very useful tip for those people with foot circulation problems. The use of this type of socks after exercise helps the blood to flow properly in these parts. Similarly, sleeping with slightly raised legs relative to the rest of the body can help with this purpose.
In addition to the recommendations we have given you so far, there are some other considerations to add. For example, confirm the importance of warming up before any physical activity. Of course, the race is no exception, both for training and competition.
On the other hand, it is essential to rest well before and after exercise. This is the moment when the muscles regain strength and prepare themselves for new efforts, as well as increasing their capacity in terms of strength and endurance.
What not to do after running?
Just as we gave you some tips on what to do after the race and the sport, it is also necessary that we dwell on some common mistakes that are made after running. If you have finished running, it is best to avoid the following:
1. Do not lie down all day but also avoid excessive effort
A big mistake that many people make is staying on the couch all day after a training session. In reality, this is counterproductive for resting: it is preferable to opt for light activities that keep the muscles and blood circulation active.
On the other hand, do not even engage in too demanding activities. This is not the time to move heavy things or make physical efforts; your exhausted muscles could be damaged.
2. Not eating properly
After a physical exercise like running, we must give the body what it needs to recover. In this sense, proteins, carbohydrates and healthy fats are very important.
Ideally, you should wait at least 45 minutes before eating something after running. Cereal bars, pasta and whole meal bread are excellent options for incorporating carbohydrates, while fruits, vegetables and dairy products will serve to include protein.
3. Stay with the same clothes on
Sweat-soaked clothes promote the proliferation of bacteria. On the other hand, having dry clothes promotes circulation and, consequently, also muscle recovery.
Ultimately, it should be noted that some tricks work better for some people than for others. However, these are general recommendations that no one should ignore when it strains the body so much and wants to take care of its health in the process.
Now that you are aware of these suggestions to put into practice after running, put your shoes on and go to complete the path you have set for yourself!