Many runners pay much attention to warm-up work before running, but often neglect the finishing work after running. As everyone knows, after running, there are many things that are not suitable to do. If you do not pay attention to this aspect, it will cause great damage to your body in the long run, increase the possibility of injury, and ultimately affect your ability to run. The following are the five things that "Runner's World" summed up are the most unsuitable to do after running -
1. Don't change the clothes and shoes worn during running
After running, it is usually sweaty. You should immediately free yourself from the wet clothes. Clothes penetrated by sweat are breeding grounds for bacteria, and it is very easy for your body to feel particularly cold, making it difficult for you. Restored from it as soon as possible, even in warm summer weather.
Whether or not you will be able to bathe immediately after running, you should quickly replace your clothes, socks, and shoes to keep your muscles warm and relaxed while promoting your blood circulation so that the best way to recover after running is. one. In addition, the accelerated circulation of blood can also take away much of your body's waste and make your body healthier. Changing the running shoes quickly will also make your feet feel relaxed, but you should make sure you have a spare pair of relatively loose shoes in advance. This is not a time for barefoot walking because your foot muscles are also very high. Tired, a pair of good shoes will make you feel relieved.
2. Quickly "Beijing 瘫" after running
After running, it is easy for you to have such a mentality. You think that you have enough exercise today and you can become lazy. You will want to sit on the couch and watch TV. Then you madly eat junk food. However, this is a very wrong practice. After a good running training is completed, do not submit to such a mentality. A slight exercise is the best way to get your body back because it can keep your blood flowing. Make your body recover faster.
On the second day after running, you can arrange yourself a little exercise for the whole day. If you need to go to work, you can walk appropriately and do some simple stretching or taking a deep breath while standing. Another reminder is that if you need to do or stand for a long time after running, please remember to wear relatively loose socks to prevent the blood from accumulating under the calf.
3 wrong supplementary energy
After the run is complete, you should be ready to eat and drink some supplies within 20-30 minutes. If you need to get into work quickly after running, or there are other things you need to do immediately, you should prepare yourself for some health in advance. The snacks, even if you are in the car can also add energy to their own time. But be sure to note that there are some exquisite choices for snacks and snacks. You should prepare foods that are rich in protein and contain some fat and some synthetic carbohydrates to meet your body's energy needs. Our recommended supplements include: low-fat chocolate milk, ham sandwiches (whole wheat bread), almond powder, fruit and yoghurt. At the same time, you should also ensure that you have enough water to replenish, and that you can keep replenishing water all day long after running, especially after long and hard running. It is important to remember that not everything is suitable for eating after running. If you can't control your mouth, the calories you take after running can easily be more than the calories you consume.
4. Do heavy manual work after running
This sounds pretty good at first: Since all of them have been sweating, why not have your work done in the yard before you go back to the house for bathing? You can mow the lawn, pull out the weeds, remove the snow, or do some other heavier manual work. But in fact, doing so will be a huge test for your already tired muscles, especially if you are running harder and your muscles are dehydrated.
After you run, doing some work of leaning over, bending over, climbing ladders, and lifting heavy objects will increase the risk of your already exhausted muscle injury. If you can, you can do this 1-2 days after running. This will allow you enough recovery time. When your body completes self-repair and energy is re-filled, you will do these things. It will also feel effortless.
5. Underestimated his consumption during running
Don't deliberately underestimate your running achievements, whether it's your speed or the distance you've accomplished. Sometimes we think we're running too slowly or running too short and don't need special recovery. This is actually a big mistake. Especially wrong. Distance and speed have different effects on different runners. Therefore, the measure of your running costs is not the contrast with others, but your own body feeling. Compared to those professional athletes, the speed of your running is It may not be fast enough and the distance is not far enough, but the consumption of your body may be quite huge. If you ignore the supplements and adjustments after running, your physical recovery will be greatly reduced.
Reproduced from: Tencent running
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