6 WAYS TO IMPROVE YOUR RECOVERY
You've just crushed your run, and you're on top of the world. You start heading toward home, as you think about the next part of your day. But then... uh-oh, what's that achy feeling in your legs? And why are you so. darn. tired?
Recovery needs to be a priority to help your body get over the stress of running. Check out these reasons as to why sometimes it might just be better to put your feet up rather than to lace up your trainers!
1. COOL DOWN
The end of your run should never be the end of your workout! A proper cooldown is the first step to starting your recovery process. A cool-down can include static or dynamic stretching, drills or walking to steady your heart-rate, This will also help to prevent tight muscles post-run.
"After runs, I like to include some walking as a cooldown. Even if you only have five extra minutes, a brief walk will help your heart rate and breathing return to normal and allow for a smoother transition into your next activity." - Megan Harrington, Cambridge, New York
"Add in some marching or easy skipping drills that will help aid in your cooldown. These can also provide muscle memory for good running form."
Running means sweating, and sweating means losing valuable fluids. Hydrating is a crucial component of any physical activity, especially if you want to avoid muscle cramps, extreme fatigue and dizziness or fainting.
“Hydration post-run is a must! Ideally, this would be an electrolyte-infused drink like Nuun or Smartwater. Replenishing lost fluids is top on my to-do list after any run.”
— Abby Bales, New York City
“I always recommend drinking at least 16 ounces of water after every run. If your run was particularly long or conditions were hot, try a half-and-half mix of water and sports drink instead.”
While you might not feel like downing a full meal immediately after your run, try to eat a balanced mix of carbohydrates and protein (3:1 or 4:1 ratio) as soon as you can stomach food. A solid post-run meal or snack will provide your muscles with much-needed nutrients to repair any damage that occurred during your run.
“It’s important to refuel your muscles within 20 to 30 minutes. If your run was less than an hour, shoot for something with fewer calories that still packs a great nutritional punch, like an egg white omelet with spinach and a small side of fruit.”
Exposing the body to intense cold for a short period activates a powerful survival mechanism that causes the blood vessels near the skin to contract (vasoconstriction) and re-route blood to major organs to maintain your core body temperature.
During this process, your blood fills with oxygen, nutrients and healing enzymes. Following your treatment, the blood vessels dilate (vasodilation) and the enriched blood rushes back to your skin and muscle tissues. Oxygenated blood is circulated that boosts collagen production and anti-inflammatories are released to help relieve pain, soothe swollen joints and accelerate healing.
Keen to give CRYO a go?
Not only does stretching increase your flexibility and range of motion, it also releases endorphins that can improve your mood and reduce stress. Plus, it just feels good.
“Post-run is the ideal time for deep, sustained stretches. Flip on ‘Game of Thrones,’ and hold each stretch for 45 to 90 seconds, concentrating on all four sides of your body.”
“Since I don’t have a lot of time to stretch, I like to do some simple stretches throughout the day to help with recovery and relaxation. I sit at a desk all day, so these help in that department too. I do basic stretches from touching my toes to rolling my head, but a little goes a long way.”
When it comes to rapid recovery look no further than leaders in the field, NormaTec. Experience the same technology that top trainers, elite athletes, coaches, college and professional sports organizations utilize to give them the competitive edge. The objective of the NormaTec recovery systems is to establish recovery as an integral part of every athlete’s training.
NormaTec Compression uses compressed air to massage your limbs, mobilize fluid, and speed recovery with a Pulse Massage Pattern. First, you'll experience a pre-inflate cycle, during which the connected attachments are molded to your exact body shape. The session will then begin by compressing your feet, hands, or upper quad (depending on which attachment you are using). Similar to the kneading and stroking done during a massage, each segment of the attachment will first compress in a pulsing manner and then release. This will repeat for each segment of the attachment as the compression pattern works its way up your limb.
NormaTec Compression will help to speed up recovery by:
- Decreasing muscle soreness
- Decrease swelling
- Speed up the removal of lactic acid
- Improve mobility
+ SO much more!
Whether your run is one kilometer or one hour, heed this advice to aid recovery and be ready for the next time you lace up!
Here at Recharge we offer a bunch of different services to help aid your recovery and wellness! Follow the links below or come and visit us in-store to find out how Recharge can help you!