Are you looking to find new ways to boost your post-run recovery time so that you spend less time stiff and sore? Running can be an incredible way to get in shape and stay in shape, but running can be a high impact activity that can cause a lot of aches and pains that keep you out of the game longer. So how can you help your body recover better so that you can come back stronger than ever before? Skip the over the counter pain medication and start changing the way that you recover from exercise with these tips from HiDow International.
Dynamic Cool Down – Stretch and Walk After Your Run
When you exercise, your body releases lactic acid that can cause you to feel stiff and sore. As soon as you finish your run, you want to make sure that you get a good cool down in. Dynamic cool-downs combine walking/jogging with stretches to make sure that your heartbeat returns down to a normal level while breaking down the lactic acid that was released during your run.
Stretch With a Tens/Ems Device
Another excellent way to stretch after your run is with a TENS/EMS device. Stretching while you use an e-stim device will allow you to stretch while disrupting any pain signals that you may be experiencing. A great example of how to stretch with a TENS/EMS device can be found on our Active From Home posts.
Massage and Stretch
In addition to stretches, we recommend giving your muscles a little massage. If you have access to a foam roller or a massage tool, either at home or at your gym, foam rollers can be a great way to get knots out of your muscles.
Take an Ice Bath
If you have ever seen a behind the scenes of your favorite athlete training and seen them take an ice bath? If you’ve never taken an ice bath before, then you had a very nice fitness instructor! That being said, there are incredible recovery benefits to taking ice baths like easing muscle soreness and inflammation.
Switch Up Your Workouts
If you want to boost your post-run recovery, you may want to consider diversifying the exercises that you do. One great way to do this is by cross-training. Run one day, swim the next, lift weights some days, and then cycle back to running. Even 2 days on, 1 day off would help you switch up your workouts.
Nutrition and Hydration
While the quality of your exercise will depend on the quality of the fuel that you put in your body, the same is also true for your recovery. If you want to boost your post-run recovery, you will want to make sure that you are properly hydrated and that you refuel your body with the right nutrients. Some of the best foods to eat after a workout are lean proteins, carbohydrates, and leafy greens.
A good diet paired with plenty of rest and a goodnight’s sleep will round off your post-run recovery and set you up for success!