Manual to recover after a hard race
When doing a physical activity, as essential as the previous preparation and a good warm-up is the next restoration. Running is an aerobic sport of high intensity and also impact and your body needs to return from the care. If you want to feel good and avoid possible injuries, these are the keys to recover after a hard race.
You may have run for hours or perhaps a shorter time doing a super demanding mountain tour or perhaps on asphalt with high intensity intervals. In any case, it is essential to continue a pattern of restoration after the race. Foodstuffs that will restore your lost energy, gentle exercises that favour relaxation and muscle elongation, massages, active rest? Finished the enormous test, a few attentive following cares are essential to enjoy the advantages of the care carried out and for, when the moment comes, to continue with your trainings with normality and in perfect conditions. Cramps, fatigue, contractures, physical and psychological exhaustion? A good post career blog recovery will help you avoid them.
How do you regain your muscles after running?
After demanding your body to give its best, don’t abruptly stop the race. Remember to take a few minutes to reduce the intensity, even after the test is over. Apart from not stopping “all at once”, the bases of an optimal restoration of the muscles after running are:
1. Stay well hydrated
There is no doubt that hydration is essential to recover after running. You should drink fluids because your body has lost a significant amount of water and mineral salts through sweating.
2. Control your diet
Just as you follow a proper diet, which is your best ally at the time of preparing the test, after the race you must know what to eat after training, ie ingesting food to assist you to restore the energy spent and contribute to muscle restoration. Your glycogen stores are low and carbohydrates are indispensable. Protein is also essential to reconstitute your sore and perhaps damaged muscle fibers after the effort. In the days following the race, foods such as poultry, eggs, pasta, rice and, of course, fruits and vegetables cannot be missing from a healthy diet that contributes to your restoration and well-being.
If you don’t get enough rest, you’ll lose some of the benefits of sport. To recover from the race you must give your body the rest it needs to continue performing at the pace you want. Apart from the essential rest, take an active rest so that your muscles recover. After running and in the following days, do gentle stretching, which favours the elongation of the muscles (especially of the lower body) and avoids stiffness.
Practice cardio or some light aerobic activity, at minimum intensity. Walk, ride a bicycle, swim in the breaststroke? Relaxing activities that assist in holding you in shape while your body is restored to care.
Massages are a great way to speed up the restoration after a race because they help reactivate blood circulation by providing more oxygen and nutrients to the muscles that need it so much. Remember that to perceive a shock massage after running you must wait at least forty-eight hours after the test. Certain spa treatments, such as a contrast shower (cold or hot water), can also come in handy, ideal for boosting circulation and strengthening your legs. Do you have different types of massage: relaxing, decontracting, therapeutic, toning? And it’s essential to select the one that best suits your needs.
5. Disconnects with other activities
Give yourself a break and, after overcoming the challenge that this hard race has meant, “disconnect” at least for a few days and do other activities that are strange to sport, such as reading a book, walking in the mountains or sharing time with your friends or family, before proposing a new test that demands you to give your best.