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Consistently training is vital for improving running performance. However, consistently training does require proper recovery between sessions, no matter whether one is new to running or is an avid marathon runner. Earlier, Elijah Mcclain had spoken about how without adequate recovery, one would be at the risk of over-training and the overuse injuries that come along with it.
Here are a few recovery tips that can be followed to prevent injury, and stay on top of the running routine:
- Rehydrate and replenish: While running, the core temperature of the body increases. Sweat occurs, leading to fluid and mineral loss. Hence, after a run, it is vital to rehydrate and replenish the electrolytes. Rehydrating does not mean just drinking water. Having water is obviously important, but one must not forget to replenish lost electrolytes. They may drink coconut water, an electrolyte sports drink, or just add a bit of salt and a squeeze of lemon to their water after a run. Staying well hydrated helps accelerate the recovery process of the runner. It enables the body to repair muscles, digest important nutrients, as well as replace fluid and minerals that have been lost during a run.
- Do not be afraid of carbohydrates: Glycogens stored in carbohydrates are broken down and used as the key source of fuel during a run. Hence, having a high-carb meal after a run can be a good way to refuel the glycogen stores. This will also help in increasing the blood sugar levels and the concentration of insulin in the blood, thereby maximizing glycogen resynthesis, which aids in muscle repair.
- Going for a massage or cold therapy: Going for a nice massage after a run can help release adhesions between tissues, reduce tension, realign muscle fibers, as well as prevent minor soft-tissue injuries. Many runners also use ice packs or ice baths after a run, as they can assist in reducing pain and swelling by constricting blood vessels as well as limiting inflammation in the muscles.
- Stretching it out: One should take a bit of time at the end of each run to just cool down and stretch. This cool down can involve something as simple as going for a short walk or doing low-intensity movement for five minutes. Doing so is useful in slowly reducing the heart rate after a run. Stretching helps in increasing the blood flow, and can be useful in speeding up recovery by helping to filter out lactic acid. Lactic acid is a metabolic byproduct. Its buildup is often linked with muscle swelling, soreness and a sensation of burning.
- Eat a high-protein meal: In addition to their carbohydrates, runners must also add enough carbohydrates to their meals. They should especially try to go for complete sources of protein, which contain all nine essential amino acids. This includes fish, poultry, eggs, and beef.
Earlier, Elijah Mcclain had underlined how post run recovery techniques can significantly help in optimizing performance, preventing injuries, and promoting overall well-being for runners. Having a proper recovery routine is vital, especially after intense or long-distance runs.