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#1: Cool Down
Just as a warm up gets your body ready for exercise, a cool down helps your body to get back to that state of rest.A cool down will help your breathing and heart rate slow down, and your muscles relax.
It also helps your body to eliminate lactic acid and waste products from its muscles by aiding blood flow to those areas.
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MORE IDEAS ON THIS
#2: Stretch
Stretching can be one of the most beneficial things to incorporate into your post run routine.
- Prevent Injuries – Some of the most common injuries happen in conjunc...
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What To Do After Running
Your post run routine can be just as important as your training, so here are some things you can do after your running.
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#8: Sleep
Sleep is king when it comes to running recovery.
Ultrarunner and running coach Zach Bitter highlights the importance of sleep,
Performing at your peak i...
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#5: Drink Water
Water is essential for life, it makes up 60% of your body weight and plays a key role in almost all of your the human body’s functions. So it’s important to stay hydrated .
It is normal for you to be modestly dehydra...
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#4: Shower
This one sounds obvious, and it should be.
As you run you sweat.
This makes your skin the perfect breeding ground for bacteria. Getting straight into the shower after a run is a great way to wash off any unhealthy (and smelly) bacteria.
Showering also helps ...
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#6: Refuel
As a rule of thumb, you should try to eat a meal or snack as quickly as possible after getting back from a run.
More specifically, aim to eat within 30-60 minutes of getting back from your run.
Make sure that your meal or snack contains
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#7: Take An Ice Bath (optional)
Elite athletes are a big fan of this one.
Ok, so this one is non-essential but if you’re brave, it could help to boost your recovery.
Fans of the ice bath purport that taking a dip in an ice bath can help to relieve muscle soreness and fatigue. This has been suppor...
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#9: Recovery days/runs
Unsure of what to do after a run in the days following?
The day after a big running day, getting in an active recovery workout can help you bounce back quicker.
Active recovery workouts are low-intensity...
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#3: Foam Roll
In a study by the Journal of Strength and Conditioning Research , researchers found that foam rolling for just one minute can improve an athlet...
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CURATED FROM
The Best Post-Run Routine: Do These 9 Things After Every Run
marathonhandbook.com
10 ideas
·1.41K reads
IDEAS CURATED BY
Post running routine is as important as training itself.
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Other curated ideas on this topic:
The Autonomic Nervous System
The autonomic system controls aspects of the body that are usually not under voluntary control. The autonomic system is divided into two branches:
- Parasympathetic system: It helps maintain normal body functions and conserve physical resources. Once a threat is over, ...
The fear reaction
The fear reaction starts in the brain's amygdala region and spreads through the body to prepare the body for the best defense or flight reaction. Fear also triggers the release of stress hormones and the sympathetic nervous system.
During a dangerous situation, the bra...
Breathe
Deep breathing is an effective technique to clear your mind, induce tranquillity and elevate your mood instantly. It lowers the heart rate and blood pressure, helps your body relax, promotes concentration and strengthens your immunity system.
Take a deep breath. Pause. Exha...
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