All you need after a stressful run to the point of exhaustion is to get your body back to the state it was in before the run. To do that, you need to pay attention to these 5 things.
* Cool-down .
One of the things that many people often overlook when running is the cool-down phase. After having to stretch to practice running with a high heart rate “surprise”, consuming a lot of energy, the cool-down is the stage to bring your heart back to its normal state (about 60-80 beats / minute). To cool-down properly, run slowly or walk for 5 to 10 minutes to relax.
* Drink water .
Depending on how hard you try in the training session, the amount of sweat released during exercise is more or less that you need to drink water reasonably to compensate for the amount of water lost. If it’s a run of less than 1 hour, you can simply drink water. If longer, you drink more sports drinks, electrolyte water. One way to estimate how much water you need to rehydrate is to weigh yourself before and after your run. Every 500g loss corresponds to about 500ml of water. Or you track the color of your urine. If it’s light in color, you’re still hydrated. Conversely, dark colored urine means you need to replenish water. During the run, replenish water regularly every 2-5km. Avoid letting the body fall into severe dehydration.
* Muscle relaxants .
Don’t skip the stretching phase even if you don’t have much time to do it. It not only helps you reduce pain and restore function after a run, but also limits the risk of injury. Flex your body with static stretches. When stretching, you need to pay attention to stretch to the right extent, not to the point of pain. Stretches focus on hips, hamstrings, and lower back. These are common areas of pain due to a lot of activity of runners in particular and sports players in general.
* Eat .
After the body expends energy to run, you need to load up on energy (carbs, proteins, etc.) to compensate. Natural, unprocessed food sources such as fruits are all good. In addition, you can use energy bars, milk chocolate.
* Rested .
Sleep is a good way for the body to have time to repair and recover damaged muscles after a stressful run. You should sleep for 8 hours after running, especially on the day that you have to exercise with intense intensity. Rest days are an important part of the training cycle. In most training plans, every day there is always 1 to 2 days of rest to help the body have time to recover, avoiding overload when exercising.