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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 carbohydrates , to replenish your lost glycogen stores, andprotein , to help repair and rebuild your muscles.
Registered dietitian Mackenzie Burgess spoke to Marathon Handbook;
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#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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#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:
Fueling
For any run over 2 hours, aim to take in about 60 grams of carbohydrates per hour.
As glycogen (primary source of energy during the marathon gets depleted over the course of your marathon, your muscles will begin to tire and feel heavy. Wh...
Diet
- Make sure to eat throughout the day
- Have your breakfast within 2 hours upon waking.
- Eat eggs and beans for breakfast. (Unless your intolerant to eggs 🙄)
- Give yourself a hot bevarage at least once in the day.
- Drink water throughout the day, within 2hour interv...
7 Things You Need To Understand About Anxiety And Depression
No, we are not over yet. After discussing the topic with my friend’s Dad (he is a doctor), I’ve made a list of things you need to understand and avoid anxiety attacks (hard to breathe moments).
- Think of your anxiety as a biological problem, rather than thinking there is something wron...
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