Content of the Article
Whether you've done a 10K, a marathon, an ultra-distance event or the urban mile of any town or city, one of the most essential aspects for any runner is the post-race blog restoration, regardless of the distance covered. However, according to the number of kilometres you have in your legs, you should recover approximately, but the essential thing is to recover after each of the sessions, something that we do not always and at all times do, always respecting the three phases of the muscular restoration of running that we present to you:
Phase 1: after the race
We enter the finish line exhausted by the effort.... and we continue walking so that little by little the heart rate goes down and the muscular tone recovers, returns to rest. It is not necessary to jog, it is enough to take a few steps, even if it is tempting to lie on the ground, a very common fault in novice runners. Another common failure is not eating or drinking. The distance and the climatic conditions will make the dehydration greater or lesser, but in the forty-five minutes after the race is when we better assimilate the food.
Fast assimilation carbohydrates, such as nuts and dried fruit, are the best way to recover from running training, and to rehydrate, water is essential, and then you can drink isotonic drinks. Take advantage of the recovery drinks with sugars and mineral salts, but water must be the main one. And it can't take a few minutes of stretching to assist the muscle to return to its resting state. It is enough that you continue your frequent stretching routine after training, we will not create after the race.
Phase 2: at home
Once at home, in the shower, we hear the call of the sofa or the bed, which invite us to rest. If you sit down, put your feet on a chair so that your legs are exactly the same height as the seat and if you are one of those who lie down, place them on a pillow. After two or three hours you have to return to eat. Complex carbohydrates and low-fat protein will help you recover muscle, hence the success of tuna pasta and grilled chicken and turkey breast among those who seek to recover after a run.
Phase 3: the day after
24 hours may be enough to recover you from short distances, but if we talk about long tests in which the external factors (time, terrain, unevenness) have played an essential role adding to the harshness of the route we must continue with the restoration, whether you are just starting to run as if you are already a specialist. Carbohydrates will give way to vegetables or vegetables, and water is still essential for recovery. No open bar yet, not with the food or the drink. Beware of alcohol, which can lead to dehydration.
The next day is a day of restoration or active rest. In other words, to train at a very smooth pace, without our heartbeats being triggered. Some prefer to go out for a run, others choose a bike path or long ones in the pool.... Each and every one of these options are good, as you can control the intensity, since you may have stiffness or an unpredictable injury. What you can't miss after activating the muscles a bit is stretching well as they are considerably more relaxed than after the race.
Phase 4: the return to training
A couple of days later, a discharge massage never hurts. Over the course of a few days we will support the hydration and nutrition routine of the following day, and we will gradually return to training, increasing the intensity of this active rest. In a week you will have recovered from a 10K, for the marathon or an average you may have to wait a bit longer. And we end with the best advice for muscle restoration and running: if you have any discomfort or bad sensations when you return, stop. Let's not be hasty.