Running is a stress on the body, it creates tiny micro tears within the muscles.
Without conditioning your body correctly, recovery will not happen within the body, thus performance will be hindered and those niggles can turn into injury setbacks!
You only back what you put in, so read on for five must-do steps to nail your post-run recovery:
Sleep is the most important factor for muscle recovery and repair. Adequate levels of sleep are vital for physical adaptations, mental health, and hormonal balance. Aim for a minimum of seven hours a night.
Adequate hydration is critical for overall health, energy levels, performance, and recovery. Our bodies need water to function in everyday life and we require extra when exercising.
Here are some quick cues to make staying hydrated nice and easy:
Everything you eat has the ability to help heal your body or to harm it. Alcohol, processed food, and excess sugar create a toxic environment and create inflammation.
Therefore, opting for nutrient dense foods will allow your body to recover faster, remain healthy and increase performance.
Pain-free movement? Yes, it’s a thing! You need enough flexibility to move well and remain pain-free.
Including both dynamic stretching in your warm-ups while saving static stretching for after your workouts is a must for recovery.
Press play for my 5 minute dynamic warm up ————————————————————————— Give it a whirl before your next run, why? 👉🏻 it improves range of motion, loosens up muscles, increases body temperature, and blood flow so you can pound the pavers pain free 👊🏻👊🏻 @stylerunner x @asicsaustralia #StylerunnerXasics #RunSquad
Throwing in a hot yoga class or yoga movements at home is also a great way to increase flexibility
Related: Why all runners should practise yoga
Mobility and myofascial release
Mobility is the ability to move or be moved freely and easily. It’s the range of moment around the joint. Myofascial release can be done using a foam roller, it’s important for muscle release.
Tight muscles and trigger points sometimes need assistance to return to healthy normal tissue.
Myofascial release can be done using a foam roller, it’s important for muscle’s to be released every day or every few days as tight and fatigued muscles will often lead to injury and burnout.