The most important thing after long distance running? Fatigue recovery!

Why recover

From a training perspective, there is no training without fatigue and no improvement without recovery. If you are just running for health, you don't need to train to be very tired, but if it is to improve endurance or run a marathon, then moderate fatigue becomes more and more important. Through training fatigue, you can stimulate the body enough to improve your body functions. However, after a physical fatigue occurs, the body must be actively restored. In this way, fatigue, blood resurrection, stimulation, reaction, fatigue, recovery, and adaptation to this process can be improved.

Fatigue recovery is part of training and is a continuation of training. It is the same with competition. After a hard marathon, through fatigue recovery, you can avoid the physical harm caused by high-intensity competitions. At the same time, you can adjust your body and mind and return to normal working life as soon as possible. If you do not pay attention to fatigue recovery, there will be a series of uncomfortable situations, which will lead to injury, decreased resistance, deterioration of the state, and poor mental health.

How to recover

When it comes to recovery, experienced runners all know to stretch after running. Indeed, stretching is an important part of recovery after a run. However, if you run a marathon, it's not enough to just stretch. Here, we recommend that everyone perform more aggressive fatigue recovery in the form of a five-piece song. This can achieve very good results.

Stretching

After running, you should generally not stretch immediately. You should first run at a very slow speed for a few minutes or walk around for a few minutes. You feel that the heart and lungs have eased from a very intense state before stretching. This can also prevent sudden stops. Gravity shock may occur after exercise.

Water supplement sugar

After the race is over, the body is depleted of sugar and the body is very depleted. It is basically dehydrated. A large number of sports nutrition studies have confirmed that as soon as possible after the end of exercise, supplementing sugar and replenishing water helps to correct electrolyte imbalances and eliminate fatigue. The effect is much better than supplementing sugar and water for some time after exercise.

Some people may think that in the game has been paying attention to the continuous replenishment of sugar, but the supply of the game is not enough to add to the body's consumption, because the running process, in order to reduce the burden on the stomach, generally do not eat and drink, but Use a small number of times for replenishment. Therefore, your body is still in dehydration and energy deficit after the game, and more active supplies are necessary after the game.

How to make up for sugar? Drink water, drink sports drinks, eat banana fruits, eat energy gel bars, eat desserts such as bread, etc., these can be. Even if you eat a little more, don't worry about bloating will affect the running problem.

In general, after the game, the urine changes from yellow to clear and translucent colors, which means that you have completed the hydration process from the dehydration state. If urine is always yellow, you need to keep replenishing water.

Eating after the match also belongs to the process of supplementing sugar. As the horse races, the blood concentrates on the muscles, and the gastrointestinal tract is in a state of ischemia for a long time. The general appetite after the game is not too good. You can eat some energy glue and energy after the match. Sticks or bread to supplement energy, one hour after the end of exercise to be restored after gastrointestinal function to eat, what to eat? "Eat what you can eat," of course, the best choice for a balanced diet. Eat more staple foods such as rice, taro, noodles, and vegetables. However, it is emphasized that after the game, "eat a meal is not desirable," which will only increase the burden on the body to some extent. Post-meeting meals should be light, easy-to-digest, reduce the intake of greasy oysters, and properly consume high-quality protein such as fish and shrimp.

Take a bath

Bathing is an important way to relieve fatigue, but don't bathe immediately after running. Because the muscles of the extremities still maintain a high blood flow for a period of time after running. If you take a bath immediately after running, when the hot water rushes to the body, it will further increase the blood flow of the skin and shallow large muscle groups, which will lead to insufficient blood flow in other parts of the body, especially the supply of brain and heart insufficiency , easy to cause syncope.

Correct bathing time and method

In general, 45 minutes to 1 hour after the end of the running, the body temperature returned to normal, and no sweat was produced. This is a relatively scientific and safe bathing period.

It is most appropriate to adjust the water temperature to warm water. In general, the water temperature in winter should not exceed 42°C, and the water temperature in summer should be kept at 37°C.

Bathing time is not recommended for long, generally not more than 20 minutes. Bathing time is too long, easily lead to the effect of hot water, blood flow to the body, lack of blood back, causing syncope. In addition, prolonged exposure to oxygen in the relatively hot and confined environment can also cause hypoxia and dizziness.

Relaxing massage

After a marathon, the muscle fatigue is deeper. At this time, stretching alone is not enough. Tumbling massage technology is more effective than traction in eliminating muscle pain points and reducing muscle tension. Combining muscle stretching and muscle relaxation can fully exert their respective advantages, so that muscles can be maximally relaxed. There is no scientific basis for the so-called post-competition massage.

Sleeping

Sleep can be said to be one of the most important ways to eliminate fatigue, but this is often overlooked by runners. Most of the runners are job professionals who have their own jobs. If they run a lot and sleep too late, they can easily lead to lack of sleep and make fatigue not recover in time. Avoiding excitement before bedtime, maintaining a dark environment, and lowering the room temperature are all conducive to getting the body to sleep.

After an arduous marathon, although he feels physically tired, he often sleeps poorly, is not easy to fall asleep, and sleeps very slowly. This is mainly caused by excessive fatigue and brain fatigue.