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In a study by the Journal of Strength and Conditioning Research , researchers found that foam rolling for just one minute can improve an athletes range of motion , whileanother study published in Medicine & Science in Sports & Exercise found that foam rolling after intense exercise can relieve muscle soreness over the next two days.
Foam rolling can also increase a runner’s mind-body connection.
Working out where all of those tight spots are in your body gives you the opportunity to work on easing them.
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Stretching can be one of the most beneficial things to incorporate into your post run routine.
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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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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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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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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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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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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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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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CURATED FROM
marathonhandbook.com
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Post running routine is as important as training itself.
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