One of the previous articles described, is it possible to run every day... Today we will discuss how you need to rest so that the effect of accumulated fatigue does not appear.
The golden rule is one day off per week
This is a mandatory component of the training of any athlete. Regardless of the amount of exercise, one day a week should be rest. This day allows the body to restore muscles, rest, gain strength.
Most often, the day of rest falls on Saturday. This is especially convenient for students and workers. The most that is worth doing this day is easy warm-up.
A good sleep
If you do not get enough sleep every day, then you may not have energy for training. Therefore, try to sleep as much as you need in order to feel alert.
You don't have to sleep 8 hours. Someone needs 7 or even 6 for a full sleep. But this most full sleep should be. Try to go to bed earlier so as not to be overwhelmed in the morning.
Lack of sleep will accumulate as well as exercise fatigue and sooner or later will result in overwork.
Overtraining
Although this does not apply to rest as such, in this case it would be impossible to skip this point.
A common problem beginner runners is that they start from the first days run every day, or running longer than necessary. As a result, this usually results in overwork and injury.
Therefore, always evaluate your strength. Beginners are generally advised to run every other day. You choose the distance yourself. But you shouldn't run to dizziness either.
As a result, if you are attentive to your body and do not overwork it, then you will get only positive emotions from running.
Proper nutrition
For your muscles to recover faster, they need to be fed. Protein is the building block for muscle. Therefore, a lack of protein in your diet will negatively affect your muscle recovery.
In addition, you need to eat enough carbohydrates in order to have energy for training. Although this does not apply to those who decide lose weight by running... On the contrary, you will have to reduce carbohydrates.
After training, after about half an hour, you need to eat. This is very important for the recovery process.
Foot massage
Legs must be massaged. Especially when there is some kind of injury or a hint of sprain. Muscles should not be pinched. Massage helps to relax them.
