Only the correct alternation of loads and restorative procedures will give the greatest effect. If you neglect recovery after training, then besides the fact that the progress in results will slow down, or even go in the opposite direction, sooner or later your body will not withstand the stress and will begin series of injuries.
Massage
Massaging the muscles that have been most involved during exercise will significantly reduce recovery time. There are a lot of types of sports massage. You can massage yourself at home with your hands, or using conventional or vacuum massagers. You can turn to professionals.
However, massage is good to do regularly, after each workout, so that the muscles recover faster. But you won't go to the masseur every time. Therefore, it is better to learn how to perform massage yourself. At the very least, you can simply massage the desired area of the body without being a massage expert.
Hitch
An extremely important part of your workout to relax and release excess muscle tension. As a hitch, you need to run at a slow pace for 5-10 minutes. Then do a series of stretching exercises.
But unlike warm-up, where stretching is better done in dynamics, in a hitch, muscle stretching should be done static. That is, you have chosen a stretching exercise, and without jerking, just pull the desired muscle slowly and continuously. Stretch for at least a few minutes after each workout. And it will significantly increase the rate of muscle recovery.
Proper nutrition
Your body is nutrient deficient after every treadmill workout. And this deficit must be filled.
First, you lose a lot of water during exercise. Therefore, after training, and during, if it is not cold outside, you need to drink water. During exercise, water should be consumed in moderation so that it does not interfere with the exercise. And after training, you can drink as much water as your body requires.
Secondly, during physical activity, glycogen stores are actively burned. Therefore, after you have replenished your water reserves, you need to replenish your carbohydrate reserves. Ideally, you should eat some kind of energy bar. You can get by with a banana or chocolate. In any case, a small intake of carbohydrates into the body must be done without fail. Otherwise, when you move on to the third food element - protein intake, the body will break down protein and take from it what it should have taken from carbohydrates.
Third, you need to consume protein. It serves as a building material that will repair damaged muscle fibers. Eating protein after exercise is essential. After all, when you exercise, you hope that the muscles that you have damaged will grow and strengthen. What makes you run better. But if there is no building material in the body, then the muscles will not be able to recover. As a result, the training will not be a plus, but a minus.
Lean meat, chicken meat, dairy products are perfect as protein.
Cool shower
In winter, it's better to just get by with a massage. But in the summertime, you can take a cool shower after exercise to relax tense muscles. But you do not need to take an ice shower, as an organism that is not hardened and at the same time overheated after physical exertion may not withstand the contrast, and you will get sick. So take a cold shower. You can even wet only your feet with cool water, if you do not want to swim in such water entirely.
