6 secrets of recovery after jogging

If you just finished a morning run, intense training, ran a really long distance, then you need to take care of yourself and make sure that you are properly recovering from training. Here are some tips for recovery after intense jogging.

Eat carbohydrates and proteins

To help yourself recover and take care of damaged muscles after running, stick to a balanced diet with lots of useful carbohydrates and protein.

And do not overtighten with a snack. Studies have shown that muscles are most susceptible to restoring glycogen stores (glucose) within the first 30 minutes after training. The consumption of some carbohydrates and protein (in a ratio of 3: 1, respectively) shortly after the end of the run will help minimize soreness and muscle tension.

Stretching after jogging

After a long run, the best time for stretching, because your muscles are still "warm" and ready for work.

But make sure that you do not overdo it after a long race. Gently knead your legs for 30 seconds.

Take an ice bath

Adopting an ice bath is an effective way to reduce inflammation and soreness throughout the body. Although it may not be very pleasant, but some athletes overpower themselves and take an ice bath in their clothes.

And while they are in cold water, they drink hot drinks. If this option does not work for you, then use ice packs - apply them to particularly tired and painful places.

Cross-trainings instead of jogs

If you feel pain or fatigue, then get rid of all sorts of physical exertion. But this does not mean that you must suspend all your activities. You can perform cross-training with a low level of activity, such as walking, cycling, swimming.

It is possible in this case to use the simulator, thereby giving the muscles and joints a little rest, but at the same time maintaining the physical form. Even just a short walk will help your recovery.

Massage

Massage helps to reduce muscle pain - just make sure your masseur does it right.

You can also use a roller or other massage object at any time convenient for you.

Sleep

Sleep is the most important medicine for those who want to lead a healthy lifestyle, and if you are also involved in sports, then an hour or two of sleep after intense training or jogging is definitely not a hindrance.

Your body needs to sleep and recover. Try to sleep at least 8 hours a day. If you are tired, take a nap if possible, or try to go to bed early.