When it comes to doing a physical activity, as important as the previous preparation and a good warm-up is the subsequent recovery. The running is an aerobic sport high intensity and impact your body needs to recover from the effort. If you want to feel good and avoid possible injuries, these are the keys to recovering after a tough race.
You may have been running for hours or maybe a shorter time but doing a super demanding mountain course or perhaps on asphalt with high intensity intervals. In any case, it is essential to follow some post- race recovery guidelines. Foods that restore lost energy, gentle exercises that promote relaxation and muscle elongation, massages, active rest … Once the great test is finished, proper aftercare is essential to enjoy the benefits of the effort made and, when the time comes, continue with your workouts normally and in perfect condition. Cramps, fatigue, contractures, physical and mental exhaustion… A good post-race recovery will help you avoid them.
How to recover muscles after running?
After demanding that your body do its best, don’t stop the race abruptly. Remember that you should spend a few minutes reducing the intensity, even after the test is finished. In addition to not stopping “suddenly”, the bases of an optimal recovery of the muscles after running are:
1. Stay well hydrated
There is no doubt that hydration is essential to recover after running. You must ingest fluids because your body has lost a considerable amount of water and mineral salts through sweating.
2. Control your diet
Just as you follow a proper diet, which is your best ally when it comes to helping you prepare for the test, after the race you should know what to eat after training, that is, eat foods that help you replace the energy expended and contribute to muscle recovery. Your glycogen stores are low and carbohydrates are essential. Protein is also essential to reconstitute your sore and perhaps damaged muscle fibers after exertion. In the days after the race, foods such as poultry, eggs, pasta, rice and, of course, fruits and vegetables cannot be absent from a healthy diet that contributes to your recovery and well-being.
3. Rest
If you don’t get enough rest, you will lose part of the benefits of doing sports. To recover from the race, you must give your body the rest it needs to continue performing at the pace you want. In addition to the essential rest, take an active rest so that your muscles recover. After running and in the days after, do gentle stretches, which promote elongation of the muscles (especially the lower body) and avoid stiffness.
Practice cardio or some light aerobic activity, at a low intensity. Walking, taking a bike ride, swimming breaststroke … Relaxing activities that help keep you in shape while your body recovers from the effort.
4. Massage your legs
Massages are a great way to speed up recovery after a run because they help reactivate blood circulation by bringing more oxygen and nutrients to your much-needed muscles. Remember that to receive a discharge massage after running you must wait at least 48 hours after the test. Some spa treatments such as a contrast shower (hot – cold water) can also come in handy, ideal for improving circulation and especially toning your legs. You have different types of massages: relaxing, deconstructing, therapeutic, toning … And it is important to choose the one that best suits your needs.
5. Disconnect with other activities
Take a break and, after overcoming the challenge that that tough race has posed, “disconnect” for at least a few days and do other activities outside of sport, such as reading a book, walking in the mountains or spending time with your friends or family members, before posing a new test that requires you to give your best.
