What are the 3 R’s of recovery for an athlete? You can try this approach relatively simply by running a cold bath at home or trying some cold water dips in a local lake. Some research also suggests that cold therapy reduces inflammation in the joints and decreases muscle fatigue. Cold therapy – Ice baths and cold water immersion are credited with speeding up recovery from exercise thanks to the benefits to blood circulation.Of course, at-home massage tools like the ones we described above are great to use, too, but there’s nothing quite like letting yourself be looked after by a professional massage therapist! Increased blood flow to the muscles reduces recovery time while addressing pain points at personalized intensity levels is a good way to relieve pain. Massage – For the best recovery from exercise, especially when you have extra time and want to focus on muscle knots and pain, try and get a professional massage regularly.High-protein foods to include in your meal plan after running are Greek yogurt, whey protein, beans, and chicken. In fact, you should consider that your workout begins with the last meal you ate and finishes with the first thing you eat afterwards – this way, you’re always looking at the relationship between your fueling and your effort. We’ve covered the importance of nutrition for runners, but it’s also crucial that you pay attention to what you eat before and after workouts. Eat nutritious food – Diet is a huge part of making sure your body is ready for running.Suffice it to say that it’s a non-negotiable part of good recovery. There are even more benefits from adequate and high-quality sleep, including a boost to your immune system, digesting carbohydrates from your diet and metabolizing them into glycogen for energy stores during workouts, improved mood, better concentration… and the list goes on. Growth hormone is produced during stage 3 of dreamless sleep (NREM – non-rapid eye movement stage) and contributes directly to repairing damaged tissues after physical exertion. Getting adequate sleep is an easy, free way to help your body repair and replenish after hard efforts. Prioritize sleep – Resting is a cornerstone of recovery.When you run, you’re losing moisture through sweat, which needs to be replenished afterwards.ĭepending on the weather conditions or your own physiology, you’ll also need to add electrolytes to water to ensure optimal rehydration. Water helps flush out toxins, transporting essential nutrients to your muscle cells and promoting good blood circulation. Drink water – Rehydration is a key part of recovery.Here are some essential recovery methods to make sure you’re in shape for your next run. Using the right recovery tools helps replenish your muscles and energy stores, but they won’t work unless you follow the basics first. Running hard, and often, can take a toll on your body. How to speed up your recovery after a tough workout
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